5/28/20 – IONS

WARM UP

5 push ups + 10 tuck rocks + 15 G2OH - 3x

Then,

1x10 table tops to FLR

 

ADVANCED

CORE

10 KB pull overs 35/25

10 table tops 2 FLR(slow and controlled) 15/10

10 10R/10L side plank knee tucks

**5x - rest :30-40sec**

 

INTERMEDIATE

CORE

10 KB pull overs 25/15

10 table tops 2 FLR(slow and controlled) 10/5

10 10R/10L side plank hips raises

**5x - rest :30-40sec**

 

BEGINNER

CORE

10 KB pull overs 15/10

10 table tops 2 FLR(slow and controlled)

10 10R/10L side plank hold

**5x - rest :30-40sec**

 

ADVANCED

WORKOUT

:30sec MXE double unders

:90sec 1 goblet squat + 2 box jump on and over 70/53 24/20

**10x - +1 squat +2 box jumps each set**

 

INTERMEDIATE

WORKOUT

:30sec MXE singles

: 90sec 1 goblet squat + 2 box jump on and over 35/26 20/16

**10x - +1 squat +2 box jumps each set**

BEGINNER

WORKOUT

:30sec MXE singles

:90sec 1 air squat + 2 box step ups

**10x - +1 squat +2 box jumps each set**