1:00 Cardio Choice
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: FULL BODY
EMOM x 10 MINUTES
MIN 1 – :45 Pike Shoulder Taps
MIN 2 – :45 V-Ups
PIKE SHOULDER TAPS
If you need to modify, revert to Plank Shoulder Taps.
If you need to modify, complete any Sit-Up variation (Tuck-Up, Sit Up, Bicycle Crunch etc).
WORKOUT: FULL BODY
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Alt Sit-Thrus
MIN 3 – :45 Jump Rope
MIN 4 – :45 Skull Crushers
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.
Longer interval piece today, which sees us working for a substantial time domain with minimal rest. The :15 rest breaks are essentially a transition period – take a breath of composure and get to work again.
Your choice here – something can be sustained for all 4 rounds of work at an intensity of 80%.
Alt Sit Throughs
If you need to modify, try Crossbody Mountain Climbers.
Doubles or Singles, entirely up to you. You can use this station to practice your Double Under Movement. If you need to modify, try a box jump or step up to heigh of choice.
If you need to modify, try a standing tricep extension, or simply complete Push Ups (to height if necessary).