Week 3 - Day 3

Warmup:

30 seconds - Jogging on spot high knees 10 x Pushups (Kneeling or toes) 30 seconds - Skipping (no need for skipping rope just go through the motion) 10 x Alternate Sprinter Lunge

Working Sets Part 1 (3 - 4 Rounds):

60 seconds rest between sets

12 x Pike Pushup 12 x Alternating Pistol Squat to Seat 12 x Walkouts

Working Sets Part 2 (3 - 4 Rounds):

30 second efforts with 10 sec rest between exercises and 60 seconds rest between rounds.

Supermans with towel in hands Prone cobra with alternating arm raise High bridge hold

3 minute AMRAP (As Many Rounds As Possible)

10 x Lateral Lunge 10 x Walkouts 10 x Tuck Jumps