6min AMRAP
1min REST
x3

1)
30 Burpees
AMRAP
20 Air squats     /Goblet squats
5 Deck squats
2)
60 Jumping lunges
AMRAP
10 Hollow rocks
20 Sit ups   /KB swing, DB snatch
3)
30 Burpees
AMRAP
20 Air squats     /Goblet squats
5 Deck squats

𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲 𝐒𝐰𝐞𝐚𝐭 ⁣⁣
⁣⁣
𝟐𝟎𝐦𝐢𝐧 𝐀𝐦𝐫𝐚𝐩 ⁣⁣
𝘞𝘢𝘭𝘬𝘪𝘯𝘨 𝘊𝘪𝘯𝘥𝘺 ⁣⁣
𝟻 𝘗𝘶𝘭𝘭 𝘶𝘱𝘴 𝘰𝘳 𝟻 𝘖𝘣𝘫𝘦𝘤𝘵 𝘚𝘸𝘪𝘯𝘨𝘴 ⁣⁣
𝟷𝟶 𝘗𝘶𝘴𝘩 𝘶𝘱𝘴⁣⁣
𝟷𝟼 𝘞𝘢𝘭𝘬𝘪𝘯𝘨 𝘓𝘶𝘯𝘨𝘦𝘴 ⁣⁣
⁣⁣
𝐑𝐞𝐬𝐭 𝟑𝐦𝐢𝐧𝐬 ⁣⁣
⁣⁣
𝟕𝐦𝐢𝐧 𝐋𝐚𝐝𝐝𝐞𝐫⁣⁣
𝟷 𝘉𝘳𝘰𝘢𝘥 𝘑𝘶𝘮𝘱 𝟺/𝟼𝘧𝘵⁣⁣
𝟷 𝘒𝘯𝘦𝘦𝘴 𝘵𝘰 𝘴𝘵𝘢𝘯𝘥𝘪𝘯𝘨 𝘦𝘢𝘤𝘩 𝘭𝘦𝘨 ⁣⁣
𝟷 𝘛𝘶𝘤𝘬 𝘚𝘪𝘵 𝘶𝘱⁣⁣
𝟸/𝟸/𝟸⁣⁣
𝟹/𝟹/𝟹⁣⁣

Tabata
20:10x8
60sec Rest
x4
1. Bottom up squats
2. Bridge shoot throughs
3. Jumping lunges
4. Explosive crunch
5. Down ups

 

Additional

2min Pigeon stretch e/s
2min Child pose

EMOTM 30
1-40 Mountain climbers
2-20 Rotating sit ups
3-40sec Max down ups
4-30 Lateral lunges
5-Max
Plank
Russian twists
Hollow hold
Glute bridge
Hollow rocks
5-Rest

Every 2mins
1)16 Split squats e/s
8 Burpees AFAP

2)16 Press ups
32 Air squats
x5

Additional

20sec Straight arm side  plank(R)
20sec Straight arm  plank
20sec Straight arm side  plank(L)
Rest as needed
x4

2mins W:1min R
x6
10 Backward lunges
5 Burpees
10 Backward unges
5 Burpees

R1) Max Mountain climbers
R2) Max S/L V sits

 

Additional

20 Hollow rocks
10 Straight leg sit ups
Rest 60sec
x3

16 Alt side lunges
16 Back extensions
30sec Rest
x3
16 Sumo squats
16 S/l glute bridges
30sec Rest
x3

5 Rounds
12 Lateral down ups
6 Inch worm walk outs
12 Press ups
6 Inch worm walk outs
12 Oblique twists

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Call Eamon

07749969581

 

 

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