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

09.00-13.00 AMRAP

5 Seated quads 3 sec hold

5 Plank to pike

5 pulses 3+3 Worlds greatest stretch

14.00-17.00 AMRAP

5 squat to bottom 5 pulses 

10 Alt. Side to side straddle squat

5 Good morning 5 pulses

18.00-29.00 EMOM   

10-20 Hanging (strict) leg/kneraise

15 SL Glute bridge 

15 SL Glute bridge

30-60 sec Side plank

30-60 sec Side plank

1 min rest

30.00-40.00 AMRAP CORE    

5 x 5-10 sec Hollow hold + hollow arch

10 Hip abduction

10 Hip abduction

10-15 Banded pallof press

1 min rest