A) Warm up

    1. Mobility

  • 6 Child pose with reaching
  • 5 child pose to Cobra
  • 5 / 5 Thread the needle
  • Wrists stretch
  • 5 / 5 Hamstring Stretch
  • 10 PVC passes
  • 2. Activations

    Tabata 20sec on / 10sec off x 8

  • Reverse plank
  • Scapular push ups
  • Swimming
  • Hold the wall

  • B) 30min EMOM

    45sec work / 15sec rest

  • M1 – 5 Push ups + max handstand hold
  • M1 – Max L – sit / tuck -sit
  • M3 – Shuttle run
  • M4 – Power clean and press
  • M5 – Jumping jacks
  • M6 – Rest

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