|8 minutes:- Jumping jacks x 15 + Arm circles x 12/12 + Push ups x 10 + air squat x 10|
– Seated straddle stretch x 2 minutes
– Prone scorpion x 8
– DB Bear crawl Forward>/Backward< (1 db)
– Dips x 10-12: Bench dips, ring dips, bench elevated dips, dips between boxes.
– Feet anchored 3s negative sit ups x 8 (hands OH slowly lowering body on way down from sit up. Add a small plate to increase difficulty.
– Wall walks x 4
|50s work/10s transition. Once all 4 movements are complete, rest x 1 min. Repeat for 3 sets:|
– DB Thrusters
– Bench jump overs (hands on bench, feet jump over)
– Plate push
– Pull ups
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