POWER #9

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Warmup

4 MINS / AMRAP 

4x Cat-Cow
8x Lateral Lunges
8x Plank Jack Push-ups
8x OH Squats

Core Strength and Plyo 8 MINS 

30s Work/ 30s Rest, 4 complete circuit

00:30 Hollow Body Jacks
00:30 Double Crunches
00:30 Lateral Jump Squats

Full Body Strength 27 MINS

60s Work/ 30s Rest, 1 complete circuit
(3 sets / Zone before moving to next Zone)

Zone 1
01:00 Pushups

Zone 2
01:00 AMRAP
3x DB Hang Clean 22,5kg’s / 15kg’s
3x DB Rack Squats 22,5kg’s / 15kg’s

Zone 3
01:00 Wall Walk

Zone 4
01:00 KB Deadlift

Zone 5
01:00 BB Dead Row

Zone 6
01:00 Sandbag Step Ups to Box rx 60cm / 50cm

Zone 7
01:00 ABMAT Sit Up