WARM UP
EMOM for 5min complete:
6 push ups + 8 air squats + 12 split jumps
Then,
Stretch
Then,
LFG
ADVANCED
WORKOUT
25 Wall Balls 20/14
25 Box Jumps 24/20
400m Run
**4x – rest 2 min after each set**
Then,
Tabata (:20 on / :10 off) rotating through each movement:
Plank
Side Plank (R)
Side Plank (L)
Crunches
Bicycle Crunches
**3x – rest :30sec after final movement**
INTERMEDIATE
WORKOUT
25 Wall Balls 14/10
25 Box Jumps 20/16
400m Run
**4x – rest 2 min after each set**
Then,
Tabata (:20 on / :10 off) rotating through each movement:
Plank
Side Plank (R)
Side Plank (L)
Crunches
Bicycle Crunches
**3x – rest :30sec after final movement**
BEGINNER
WORKOUT
25 Wall Ball Extensions 14/10
25 Box Step Ups 20/16
300m Run
**4x – rest 2 min after each set**
Then,
Tabata (:20 on / :10 off) rotating through each movement:
Plank
Side Plank (R)
Side Plank (L)
Crunches
Bicycle Crunches
**3x – rest :30sec after final movement**