Workout 1:
EMOM for 9 minutes:
15 second Arm Scratchers each side
30 Second Hollow Hold into 20 Second Bicycle Crunch
40 Second Plank Hold into 10 Plank Up Downs
1 minute rest
Workout 2:
In 10 minutes:
15-12-9-6-3
Ski Erg Cals
Hang DB Snatch each side
Workout 3:
In 10 minutes:
60 Medball Russian Twists (L/R=2)
50 Box Step Overs with Medball
400m Medball Run (hold anyhow)
30 Medball Squats
Workout 4:
In 10 minutes:
100 Sit-Ups
1000/850m Row
Notes:
L1: 15/10, 10/8#
L2: 25/20, 14/10#
Rx: 50/35, 20/14