Warm up: (7min)
Grab a piece of PVC pipe or bamboo and complete 10 reps of the following exercises:
Shoulder rotations, torso twists, leg swings, ankle rotations, wrist rotations, squats and hamstring stretches (romainain deadlift style).
Drills: (8min)
2 rounds of the following exercises
- 20m Walking lunges
- 20m Grapevine side shuffle (L & R)
- 20m Forward bearcrawls
- 20m Backward bearcrawls
- 20m High knees then sprint 50m
- 20m Butt kicks the sprint 50m
PYRAMID: 1 round of 10mins
(get through as much as you can in the 10min time cap)
How it works: Do the first exercise. Then to get to the next exercise, you need to go back to the top and work your way down. For example:
A
A,B
A,B,C
A,B,C,D. ... so on and so forth.
A: Run to cone and back (30m each way)
B: Dead Ball Slams X 5
C: Burpees X 10
D: Leg raises X 20
E: Abdominal Bicycles X 40
F: High knee sprints (on the spot) X 80
Take a two minute break to collect yourself and go for the next exercise...
EMOM: (Every Minute On the Minute) for 8mins
How it works: You have one minute to complete the below workout, the earlier you finish, the more break you get (until the next minute starts). [eg. If you finish at the 40 second mark, you get 20 seconds to rest till the next round]
Push ups X 8
Alternate plyometric lunges X 8 (each leg)
Burpees X 8 (we love you too!)
*repeat every minute on the minute for the entire 8minutes*
