Week 5 - Day 6

Warm Up:

30 seconds - Star jumps. 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):

15 x Lateral Lunge (Left). 15 x Slick Floor sliders or bridge with sliding leg curls on slippery surface. 15 x Lateral Lunge (Right). 15 x Slick Floor sliders or bridge with sliding leg curls on slippery surface.

Working Sets Part 2 (4 Rounds):

60 seconds maximal hold

Isometric Towel Row (hold) bent over row with towel under feet and hold resistance with hands and arms/back. Isometric towel chest press - hold towel around back and whilst lying on ground trying pushups arms up from floor. Reverse plank Hold Boat / Hollow Body Holds with knee support if needed.

3 minute AMRAP (As Many Rounds As Possible)

Alternating Snatch