warm-up:

2rounds

  • 30sec side plank (l)
  • 30sec side plank (r)
  • 1min plank
  • 10 squats

chipper (30min cap)

  • 200m run (1.5 laps)
  • 100 butterfly sit-ups
  • 400m run (3.5 laps)
  • 80 lunge steps
  • 800m run (7 laps)
  • 60 hollow rockers
  • 1600m run (13 laps)
  • 40 push-ups

10min emom

  • even - 8 atomic sit-ups
  • odd - 10 db oh rev lunge

mobility

  • 3 way hip stretch
  • hamstring stretch
  • low back stretch

 

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