MONDAY MOBILITY & CORE WEEK 16-21

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

5 Plank to pike (5 pulses)

09.00-13.00 AMRAP

3+3 Worlds greatest stretch

3+3 External hip rotation (3 sec hold)

5 Seated quads (3 sec hold)

14.00-18.00 AMRAP

5 Squat to bottom (5 pulses)

10 Alt. Side to side straddle squat

5 Good morning (5 pulses)

MONDAY MOBILITY & CORE PART 2

19.00-29.00 CORE

10-20 Scapula pushups

30 sec rest

10-15 BB Roll out

30 sec rest

30+30 sec Side plank

30 sec rest

30.00-40.00 CORE

10+10 SA DB Backwards lunges

30 sec rest

10-15 BB Good morning

30 sec rest

10-15 Ab mat situps

30 sec rest

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