MONDAY MOBILITY & CORE
00.00-02.00
Cardio - moderat intensity
02.00-03.00
Walking burpees
04.00-08.00 AMRAP
3+3 (On side) lying arm rotation
3+3 (On back) Alt. lying leg rotation
10 Kneeling lats stretch pulses
09.00-12.00 AMRAP
5 Seated quads 3 sec hold
5 Plank to pike 5 pulses
3+3 Worlds greatest stretch
13.00-16.00 AMRAP
5 squat to bottom 5 pulses
10 Alt. Side to side straddle squat
5 Good morning 5 pulses
16.00-21.00 EMOM
10 BB OH Squats
22.00-40.00 AMRAP CORE
6-10 BB Roll out
30 sec rest
30-60 sec Side plank
30-60 sec Side plank
30 sec rest
10 DB Renegade rows
30 sec rest
10 Plate twists
1 min rest