Workout 1:
Every minute on the minute for 9 minutes:
50 Second Plank Hip Dips
20 Second Hollow Hold 10 second Rest 20 second Hollow Hold
25 Second Half Russian Twists each side with MedBall
Rest 1 minute
Workout 2: (in 10 minutes)
15-12-9
Burpee Box Jump Overs
18/15 Cal Ski after each round
Rest 1 minute
Workout 3: (In 10 minutes)
3 Rounds:
20/16 Cal Row
2/2 Turkish Get-Ups
Workout 4:
10-1
Overhead Plate Lunge (L/R=1)
Overhead Plate Sit-Up
Bike Cals
Notes: Lunge in Place
L1: unweighted lunge and sit-up, 12/8kg turkish get-up
L2: 16/12kg, 15/10
Rx: 24/16kg, 25/20