Warm Up: 2 Rounds
12 / 9 Cals
10 Child Pose to Cobra
5 inchworms
30 Sec DB Hanging Hamstrings
20 Pike Hot Hands
Workout: Every 6 mins x 30 mins
Rx Option: (24/16)
3 Wall Walks
60 Du’s
12 HSPU
12 Single KB Cluster
Max Cals
(Must Change Every Round – Ski, Bike, Row, AD)
Scaled Option: (20/12)
6 Walkout Press Ups
45 Secs Skipping
12 Bench HSPU / DB Push Press
12 Single KB Cluster
Max Cals
(Must Change Every Round – Ski, Bike, Row, AD)
Into:
Strength: EMOM
Shoulder Press
7 x 2 reps
Push Press
1 x 6 reps
5k Challenge
Base Run
x 25 minute Walk
x 30 minute Walk / Jog
x 35 minute Jog
See App for Details
Mobility / Cool Down
Downward Facing Dog
Across Body Stretch
Hollow Hold & Arch
Floor Angels
Shoulder Stretch
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