MONDAY
21-15-9 in Reps
Burpees
Sit ups
15-12-9
Push ups
V-Ups
12-9-6
Hand release push up
Dead bugs-per side
This is essentially 3 workouts completed back-to-back-to-back
TUESDAY
10x 100m Sprint
Rest as needed between each effort
Scale: For those unable to run/sprint
30 seconds all out effort on your choice of cardio equipment
Midline work:
Handstand holds/down dog holds
Bird Dogs
Spend 10 minutes here, 30 second efforts max, focusing on creating tension throughout the body.
WEDNESDAY
Bulgarian Split Squats
5x6 Each leg @3310 (3 down, 3 hold, 1 up, 0 rest at top)
4 Rounds
20 Alternating leg V-Ups (Full V-ups if able - NO FLOPPING FISH)
20 Jumping Air Squats
20 Alternating Reverse lunges
THURSDAY
Super set x 4 sets Prone Angels x 5
Plank Shoulder taps x 10 each (Slow)
Amrap 12
20 Goat bag swings (fill a backpack, grab a rock, find something 20-50#s)
30 Mountain Climbers
FRIDAY
800m Run Nasal Breathing Only
Max reps Unbroken Push-ups
400m Run Nasal Breathing Only
Max reps Unbroken Push-ups
200m Run Nasal Breathing Only
Max reps Unbroken Push-ups
Rest 2:00
800m Run for time
Thank you !