That Flow Tho

25 Minutes of Work

1 Minute Flow 5 Squats, bent leg walk-out, 2e shoulder tap, push-up

30-second (work):15 second (rest) 3 Rounds (6:45)

Lateral lunge taps

Lateral plank rotations plus knee tuck

Repeat 1 Minute Flow 5 squat, bent leg walk-out, 2e shoulder tap, push-up

30-second (work):15 second (rest) 3 Rounds (6:45)

Quad hold spring forward punch

Clock lunges

Repeat 1 Minute Flow 5 squat, bent leg walk-out, 2e shoulder tap, push-up

30-second (work):15 second (rest) 3 Rounds (6:45)

Lateral lunge taps

Lateral plank rotations plus knee tuck

Repeat 1 Minute Flow 5 squat, bent leg walk-out, 2e shoulder tap, push-up

30-second (work):15 second (rest) 3 Rounds (6:45)

Quad hold to plank hold

Clock lunges

 

Previous Workouts…

Dash

Dash

20x 50 yards sprint Walk back to start line as you recover *To estimate 50 yards it is about 60 walking steps...

Side to Side

Side to Side

Conditioning 30:15-5 rounds (30 minutes) Lateral Shuffle to Touch Plank Jacks Lateral Lunges Quad Hold to Plank...