WARM UP
:30sec bike/ski + 10 plank marches + 5 Superman’s – 3x
Then,
Stretch
Then,
Coaches tutorial – MVMTs below
Then,
2×5 – each MVMT below (build)
ADVANCED
STRENGTH
A1) 10 lateral shoulder raises
A2) 10 KB upright rows
A3) 20 seated banded pull downs
**4x – rest :60sec BTWN sets**
INTERMEDIATE
STRENGTH
A1) 10 lateral shoulder raises
A2) 10 KB upright rows
A3) 20 seated banded pull downs
**4x – rest :60sec BTWN sets**
BEGINNER
STRENGTH
A1) 10 lateral shoulder raises
A2) 10 KB upright rows
A3) 20 seated banded pull downs
**4x – rest :60sec BTWN sets**
ADVANCED
WORKOUT
100 alt reverse FR BB lunges 75/55
**every drop complete 5 burpees OTB**
Then,
CORE
50 flutter kicks
50 toe touches
50 crunches
50 leg raises
INTERMEDIATE
WORKOUT
100 alt reverse FR BB lunges 55/35
**every drop complete 5 burpees OTB**
Then,
CORE
40 flutter kicks
40 toe touches
40 crunches
40 leg raises
BEGINNER
WORKOUT
100 alt lunges
**every 20 reps complete 5 burpees**
Then,
CORE
20 flutter kicks
20 toe touches
20 crunches
20 leg raises