WARM UP
EMOM for 5min complete:
8 ski pulls + 8 jumping jacks + 8 air squats
Then,
Stretch
ADVANCED
WORKOUT
25 wall balls 20/14
250/190m ski
20m dBall carry 100/80
**6x – rest :60sec BTWN sets**
INTERMEDIATE
WORKOUT
25 wall balls 14/10
200/150m ski
20m dBall carry 80/60
**6x – rest :60sec BTWN sets**
BEGINNER
WORKOUT
25 wall ball ext 10
200m run
20m dBall carry 40/20
**6x – rest :60sec BTWN sets**
ADVANCED
CORE
With a partner complete:
:30sec bicycle crunches
:30sec V-sit KB leg hurdles
**3x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then P2**
INTERMEDIATE
CORE
With a partner complete:
:30sec bicycle crunches
:30sec V-sit KB leg hurdles
**3x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then P2**
BEGINNER
CORE
With a partner complete:
:30sec bicycle crunches
:30sec leg raises
**3x – 1 MVMT, then partner goes same MVMT, then P1 next MVMT, then P2**