Warm Uo Part 1: 3x
:20sec on :10sec off
Mountain Climbers
Wide Air Squats
Jumping Jacks
Narrow Air Squats
Warm Up Part 2: 4x
:30sec Side Plank (each side)
:30sec Back Ext
:30sec...
Warm Up: 4x
:30sec Garden shuttles / Jog on Spot
:30sec Plank Rocks
:30sec OHS Hold
Workout: For Time
50 x Swings - KB/DB/Ruck Sack
40 x Goblet Squats
30 x Thrusters...
Warm Up: 3x
:20sec High Knee Jog
5/5 Cossack Squats
:20sec Russian Twists
5 x Hamstring Stretch + Passover
Workout: Intervals
Every 4.30m x 5
20 x Hang Cleans - DB/KB/Bar Or...
Home Workout 8
(a) Warm Up: 3 Rounds :40sec on :20 sec off
Jumping Jacks
Mountain Climbers
Air Squats
Sofa/Chair Dips
(b) Upper Body
5 x 5 reps of each position...
HOME WORKOUT
Warm Up: A PVC Pipe or Broom Stick
10 x Passovers
:30sec OHS Hold in the bottom
Skill: For Quality
Accumulate 2min Handstand Hold - scale to wall Walk...
