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0:00-0:10 Warm up: Two rounds: 20x Jumping jacks, 20x Sit-ups, 10x Push-ups, 10x Squat jumps, 20 jumping jacks
Pre-mobility: Anterior chest smash x 2 min on each arm

Health and Fitness
0:10-0:30
A.Three sets of:
A1. Deadlift x 4-6 reps, rest 60s
A2. Push ups x 10-12, rest 60s (if you are a master at push ups then add the band to add resistance- see example here and perform at a tempo of 21X1, if you struggle with pull -up then attach the band to the rig as you would an assisted pull up and place the band around your hips)
A3. Superman holds x 45+s (add from last week), Rest 45 seconds

B. Complete as many rounds and reps as possible in 4 Minutes of:

10 Burpees
10 Toes to bar

Rest exactly 4 minutes, and then repeat

Classic:

0:10- 0:30
A. 4 sets:
A1. Sumo Deadlift x 3-5 reps, rest 60s
A2. Push ups x 10-12, rest 60s (if you are a master at push ups then add the band to add resistance- see example here and perform at a tempo of 21X1)

0:30-0:45
B.Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Toes to bar

Rest exactly 4 minutes and then repeat

C. Mobility = 5 point upper with band