Warm up.
3 Rounds.
Box Jumps x 10
Squats x 6-10
Pop Push ups x 10 OR Archer Pushups x 10
Pull Ups x 10
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Down the Rack x 2.
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Set a timer for 20 minutes. It's a ladder... count from 10 reps per exercise down to 1 rep each.
Remember form is more important than reps. Listen to your body.
Burpees
Squats -we aren't going for really heavy today, tempo is the focus, pick your weight accordingly and watch your form
Renegade Rows
Jump Tuck
Push ups - if you need to add difficulty, go to the TRX and increase the incline.
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Core: (x10 each - see pics for more details on rep range)
Low plank with rotation
High Oblique Plank with leg tuck
High Low Plank Drill
Around the world
Hanging tow to bar
Jump Tucks
Windmill
Cable Chop
Sit up with Trunk rotation
Stability ball Iso Tuck
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