12/18/19 – CC (INTVLS)

WARM UP

EMOM for 5min complete:

3R/3L kneel2stand walk + 3R/3L lunges + 3R/3L windmills (no weight)

Then,

Stretch

Then,

DB lunges – 3×6 (build)

Windmills – 3x3R/3L (build)

 

ADVANCED

STRENGTH

A1) 8R/8L DB walking lunges

A2) 4 kneeling jump 2 broad jump

**3x – rest :60sec BTWN sets**

B1) 8R/8L windmills 45/35

B2) :20secR/:20secL side plank hip raises

**3x – rest :60sec BTWN sets**

 

INTERMEDIATE

STRENGTH

A1) 8R/8L DB walking lunges

A2) 4 kneeling walk 2 broad jump

**3x – rest :60sec BTWN sets**

B1) 8R/8L windmills 30/20

B2):20secR/:20secL side plank hip raises

**3x – rest :60sec BTWN sets**

 

BEGINNER

STRENGTH

A1) 8R/8L DB walking lunges

A2) 4 broad jumps

**3x – rest :60sec BTWN sets**

B1) 8R/8L windmills 10/8

B2) :20secR/:20secL side plank hip raise hold

**3x – rest :60sec BTWN sets**

 

ADVANCED

WORKOUT

In team of 3 complete:

15 wall balls 20/14

15/12 cal bike

15 wall balls

**4x (each); I go, you go**

 

INTERMEDIATE

WORKOUT

In team of 3 complete:

15 wall balls 14/10

12/9 cal bike

15 wall balls

**4x (each); I go, you go**

 

BEGINNER

WORKOUT

In team of 3 complete:

12 wall ball ext 10

9/6 cal bike

12 wall balls

**4x (each); I go, you go**

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