WARM UP
100m run FRWD + 100m run BKWD + 10 tempo air squats (2111) + 10 duck walks FRWD + 10 duck walks BKWD – 3x
CHALLENGE
100 air squats
1 mile run
100 air squats
ACCESSORY
10 bent over rows + 10 curls
**6x – rest as needed**
CORE
:60sec tabletops
30 v-sit tuck crunches
15R/15L Russian twists w/ weight
**4x – rest :60sec BTWN sets**
https://youtu.be/ZIyqgAy1mKo
WARM UP
4R/4L DB high pulls (strict) 8R/8L reverse lunge knee drives + 12 deadlifts + 16 jumping jacks – 4x
STRENGTH
10 feet elevated glute bridge (hold :02sec at top)
15 RKBS
20 alt FR step ups (focus on rise through top foot)
**4x – rest as needed**
8R muscle snatch + 8R push press
8L muscle snatch + 8L push press
8R/8L shoulder circles w/ water bottle
**4x – rest as needed**
WORKOUT
5 G2OH
10 burpees
15 HR push ups
20 G2OH
25 burpees
30 HR push ups
35 G2OH
40 burpees
45 HR push ups
WARM UP
:30on/:30off your cup of tea + 6 hip down press ups – 4x
CORE
10R/10L DB Turkish sit ups
:30sec flutter kicks
10R/10L FLR on DB 2 plank
**5x – go UB; rest :60sec BTWN RNDS**
WORKOUT
Run/bike/ski/row:
5min on/1min off
4min on/1min off
3min on/1min off
2min on/1min off
1min on/1min off
2min on/1min off
3min on/1min off
4min on/1min off
5min on/1min off
**RPE 7**
