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 DB THRUSTERS (WEIGHT LIGHT - MOD)
MIN 2 - 10 BOX JUMPS + MAX SIT-UPS
MIN 3 :45 STATIC HOLD (ATHLETES CHOICE)*
*STATIC HOLD POSITIONS
PLANK
WALL SIT
HOLLOW HOLD
DEAD HANG
HANDSTAND HOLD
(SCORE IS TOTAL REPS OF KB SWINGS AND STEP UPS)
INTO…
FOR TIME
500 METER ROW
2 MINS
:30 TABLE TOP CRUNCHES
:30 BUTTERFLY SIT-UPS
