Great Woods Fitness & Performance – Fitness

Conditioning

2 Rounds:

:30 seconds bike/row/ski/100m jog

6 toe to bar/knee raises

12 Rainbow slam balls

6 Push up

12 Jump Squat

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WORKOUT

0-8:00

30 (15/15) Single leg bulg. split squat w/ weight

30 Russian KB swings

60 Russian Twists

30 (15/15) Single leg bulg. split squat

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8:00-16:00

40 KB Single leg Crossover RDL ( 10/10/10/10)

50 Banded Dead bugs

25 Reverse crunch to rig

40 Banded Spanish Squats

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16:00-24:00

200ft DB Walking lunges ( 25ft increments)

20 Calorie Bike

40 Slam balls

200ft DB Walking lunges

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24:00- Finish

60 Mt. Climbers

30 Jump squats ( or light unbroken WB)

30 Goblet curtsy Squats

15 Burpee

20 Plank Shoulder tap ( each side )

15 Burpee

30 Goblet curtsy Squats

30 Jump Squats ( or light unbroken WB)

60 Mt. Climbers

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