Warm Up 3 Rounds of: 10 KB High Sumos 25/35 10 Stability Ball DB Rear Delt Raises 8/12
Then: EMOM (Every Minute on the Minute) for 20 Minutes Complete: 10 Jump Squats 5 Pushups
Cool Down: 3 x 30 Seconds each side Scorpion Stretches
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Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
Warm-up: 10 Walking Inchworms 10 M Toe Walks 10 M Heel Walks Leg Swings (Laterally & Front to Back) Arm Circles Option 1 > 3 Months Complete 8 Rounds AFAP (As Fast As Safely Possible) 200 m Run/Row or