WARM-UP
3 ROUNDS
:40 CARDIO CHOICE (INCREASE PACE EACH ROUND)
8 GLUTE BRIDGE-UPS -> KB DEADLIFT -> KB SWINGS
8 ALT. LUNGES -> ALT. BOX STEP UPS -> BOX JUMPS
8 ALT. DEADBUGS -> STRAIGHT LEG SIT-UPS -> SIT-UP
:40 STATIC HOLDS
*ATHLETES CHOICE TO SWITCH UP THE STATIC HOLD EACH ROUND
WORKOUT
EMOM X 18 MINUTES
MIN 1 - 10/8 CALORIES + MAX RUSSIAN SWINGS
MIN 2 - 10 BOX JUMPS + MAX SIT-UPS
MIN 3 :45 STATIC HOLD (ATHLETES CHOICE)*
*STATIC HOLD POSITIONS
PLANK
WALL SIT
HOLLOW HOLD
BEAD HANG
HANDSTAND HOLD
(SCORE IS TOTAL REPS OF KB SWINGS AND STEP UPS)
