Warm-up:
2 cycles of:
Scorpion stretch X 3 per side
5 X 10m shuttle runs
Iron cross X 3 per side
5 X 10m shuttle runs
Then,
2-3 rounds of:
2 complex- Push-up + Sit & Reach + Squat
High knees 10m
Boots to glutes 10m
*Work up specifically for your movement for the workout.
Workout:
EMOM X 20 mins:
Min 1. Run + Squats
Min 2. Run + Toes to Bar/ Toes to kettlebell
Min 3. Run + Push-up/Handstand push-up
Min 4. Rest
*Record total repetitions for each movement and grand tally of overall repetitions.
