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Today’s Workout

Flow (25 min conditioning)

25-minute work

[1-MINUTE FLOW-Between each set of exercises 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up] 

 

Circuit 1) 3 Rounds (6:45) 30-second Work:15 second Rest 

Lateral Lunge Taps

Alternating Single Leg Walk Outs

[1-MINUTE FLOW- Repeat for 1 minute: 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up]

 

Circuit 2) 3 Rounds (6:45) 30-second Work:15 second Rest 

Plank Taps

Low Lunges

[1-MINUTE FLOW- Repeat for 1 minute: 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up]

Circuit 3) 3 Rounds (6:45) 30-second Work:15 second Rest 

Lateral Lunge Taps

Alternating Single Leg Walk Outs

[1-MINUTE FLOW- Repeat for 1 minute: 5 Frog Jumps, Bent leg walk-out, 2e shoulder tap, push-up]

 

Circuit 4) 3 Rounds (6:45) 30-second Work:15 second Rest 

Plank Taps

Low Lunges

 

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Previous Workouts…

24 Minute Every Minute On the Minute (EMOM)

24 Minute Every Minute On the Minute (EMOM)

24 minute EMOM (Every minute on the minute)

6 Rounds

8e Split Squats

8e Scissor + Alt Leg Raise

4 Inchworm + Push-Up + Alt Arm Row + 2 Plank Jacks

8e 3-way Mt Climbers (up, across, outside then switch legs)

 

6 Rounds 20:10

6 Rounds 20:10

6 Rounds (30 min)

:20 secs of work :10 secs of rest

  1. Side Plank Raises R
  2. Side Plank Raises L
  3. Pike to Toe Touch
  4. Sprinter Lunge Taps R
  5. Sprinter Lunge Taps L
  6. Jack Press/Jump Jacks
  7. Alt V-Ups
  8. Superman W’s
  9. Squat + Switch
  10. Ax Handle Leg Raise (switch at :10)

 

Lower Body Strength

Lower Body Strength

Lower Body Strength

4 Rounds :30 seconds work :30 seconds of rest

  1. 5e Prisoner Get Ups
  2. 5e SLDL + Row
  3. 10e Marching Glute Bridge
  4. 10e Lateral Leg Raise
  5. 10e Alt Squat to Jump Squat (w weight)