A - WARM UP (00:00 - 10:00)
10 GAAK SQUATS
12 COSSACK SQUATS
10 FRANKENSTEINS
12 GOOD MORNING
20 PASSTHROUGHS
B - WOD (15:00 - 35:00)
5 x 3MINS
3 HSPU
5 WALL BALLS
MAX CAL ROW OR 400M RUN
*1 MIN REST BETWEEN ROUNDS
THE KEY TO THIS WORKOUT IS MOVING QUICKLY THROUGH THE HSPU/PUSH UPS AND WALL BALLS AND PUSH YOURSELF TO MAINTAIN THE SAME NUMBER OF CALORIES ON ALL 5 ROUNDS. REMEMBER YOU HAVE A MINUTE TO REST BETWEEN SETS.
SWOD - REVERSE LUNGES (40:00 - 50:00)
4 X 8 @ 30% OF BACK SQUAT
KEY IS TO DO THE MOVEMENT IS TO KEEP THE HIPS STRAIGHT. DO NOT ROTATE TO THE SIDE OF THE LUNGE. FOCUS ON A TIGHT CORE AND BALANCE ALONE YOUR WHOLE LOWER BODY
EVERY 2:30 DO YOUR 8 REPS 8 ON EACH LEG
POST WOD - BREATHING EXERCISE (53:00 - 58:00)
30 DEEP BREATHS
HOLD BREATH FOR 1 MIN
30 DEEP BREATHS
HOLD FOR MAX TIME