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WARM UP
3 ROUNDS
:30 LIGHT JOG
:30 SKIER JUMPS
10 GOOD MORNINGS
5 INCH WORMS WITH COBRA
:30 HIGH PLANK HOLD
10 LOW PLANK SCAP PUSH-UPS
10 SEC EACH ARM OH TRICEP STRETCH
RESISTANCE
3 RNDS
12 TRICEP EXT. ON BENCH OR CHAIR
12 SIDE SLOW LOW PLANK REACH THROUGHS (THREAD NEEDLE)
6 EACH ARM TEMPO 4 SEC. NEGATIVE DEFICIT PUSH-UPS (GRAB A THICK BOOK)
CONDITIONING
1)TABATA ALT MOVEMENTS
HR PUSH-UPS
STAR FISH SIT-UPS
1 MIN REST
2)TABATA ALT MOVEMENTS
SQUAT THRUSTS
BICYCLES
1 MIN REST
3)TABATA ALT MOVEMENTS
TUCK-UPS
PLANK TO PUSH-UPS
1 MIN REST
4)TABATA ALT MOVEMENTS
LEG RAISES
FLUTTER KICKS
1 MIN REST
5)TABATA ALT MOVEMENTS
SPLIT JUMPS
AIR SQUATS