Week 7 - Day 3

Warmup:

30 seconds - Jogging on Spot. 10 x Pushups (Kneeling or toes) 30 seconds - Jogging on spot heels to bum. 10 x Alternating Side Lunge

Working Sets Part 1 (4 - 5 Rounds):

30-60 seconds rest between sets.

15 x Pike Pushup 15 x Alternating Pistol Squat to seat 15 x Walkouts

Working Sets Part 2:

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

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

3 minute AMRAP (As Many Rounds As Possible)

Atomic Situp