WARM UP
:20sec plank + 4 GI joes + :20sec squat hold + 4 squat complex + 200m run – 4x
CHALLENGE
21-15-9
Burpees
Jumping squats
WORKOUT
:30sec MXE SA tricep ext R
:30sec MXE SA tricep ext L
:30sec MXE SA DB hammer curl R
:30sec MXE SA DB hammer curl L
:60sec rest
**4x**
:30sec MXE push press R
:30sec MXE curls
:30sec MXE push press L
:30sec MXE curls
:60sec rest
**4x**
CORE
:30sec MXE hollow body DB flutter kicks
:30sec MXE side plank hip raises R
:30sec MXE side plank hip raises L
:30sec MXE DB tuck crunches
:60sec rest
**4x**