WARM UP
EMOM for 5min complete:
8 sit ups + 8 plank marches + 8 BB S2OH
Then,
Stretch
ADVANCED
CORE
10R/10L banded wood chops
10 hanging knee raises
:30sec v-sit flutter kicks
**3x – rest :60sec BTWN sets**
10 v-up crunches w/ med ball
10 v-sit kick outs
:30sec plank marches
**3x – rest :60sec BTWN sets**
INTERMEDIATE
CORE
10R/10L banded wood chops
10 hanging knee raises
:30sec v-sit flutter kicks
**3x – rest :60sec BTWN sets**
10 v-up crunches w/ med ball
10 v-sit kick outs
:30sec plank marches
**3x – rest :60sec BTWN sets**
BEGINNER
CORE
10R/10L banded wood chops
10 hanging knee raises
:20sec v-sit flutter kicks
**3x – rest :60sec BTWN sets**
10 v-up crunches
10 v-sit kick outs
:20sec plank marches
**3x – rest :60sec BTWN sets**
ADVANCED
WORKOUT
400m run
30 air squats
20 push press 115/75
**3x – rest 2min BTWN sets**
INTERMEDIATE
WORKOUT
300m run
30 air squats
20 push press 75/55
**3x – rest 2min BTWN sets**
BEGINNER
WORKOUT
300m run
20 air squats
15 push press 45/35
**3x – rest 2min BTWN sets**