WARM UP
5 push ups + 10 tuck rocks + 15 G2OH – 3x
Then,
1×10 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**