Week 4 - Day 1

Warmup:

30 seconds - Walking lunges hands on head 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 (4 Rounds):

Pause at bottom range of movements under load for 1 second.

12 x Squat with lateral foot slide. (perform foot slide at same time as performing squat lowering motion). 12 x Step ups alternating legs each step. 12 x Single leg bridge left 12 x Single leg bridge right

Working Sets Part 2 (4 Rounds):

60 seconds rest between sets.

12 x Pike pushup. 12 x High plank hold shoulder taps. 12 x Bear Crawls 2x forward 2 x backwards.

3 minute AMRAP (As Many Rounds As Possible)

Walkouts