- 2’ Double Under
- 10 Walking Lunges
- 5 Burpees
Every minute on the minute for 12 minutes complete:
1) 30-40s L-Sit Hold Parallettes
2) 10 Squat Thrusts
In a 4 minute window complete the following for time:
12 Medball Sit Ups, 20/14lbs
12 Single Arm Front Rack Dumbbell Lunges @ 1 x 22.5/15kg (right arm)
12 Single Arm Front Rack Dumbbell Lunges @ 1 x 22.5/15kg (left arm)
12 Burpees Over the Dumbbell
Repeat for 4 total rounds, and rest the remainder of the 4 minute window.
Record each round and your fastest time will be calculated.
Complete the following for quality:
2 Minutes Seated Piriformis