A good mix and strength and mobility exercises. This will test endurance and your mobility and ability to perform exercises correctly.
HIIT with deep stretch no 3
A quick 4 exerciseTeam AMRAP and then into a relaxing 45 min ROMWOD style deep stretch
DeepStretch Mobility no 2
A deep stretch aiming to increase mobility and range of motion. 40 mins ROMWOD Style with extras added
1more20mins 25 min HIIT
20 mins of solid work after a warm up and dynamic stretching
5 moreminutes
Short HIIT 30 mins 1moreshorthiit
Short HIIT circuit. If you are doing it on your own fly through it fast and time yourself.
Complete each exercise for 15 reps then 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Once finished move straight onto the transition exercise until everyone is finishes
1. Squats and then reverse power jacks
2. Reach through Sit ups and into plank
3. Press-ups into downward dog
4. Burpees into Jumping jacks
1moreglute
A leg and glute concentration. Steady but will get you results
1Moreminute
The workout
Warm up
Tabata x 3 (8 Rounds :20 on, :10 off)
1- Jumping Jacks/X Stretch(on 10)
2- Alternate Push-ups/inch worm to sumo squat
3- Squat Hold with arm pulse/ Plank Twist
Part 1
AMRAP X 10 Mins
2,4,6,ETC.
Slams
Burpee to side of Slam Ball
Plyo Jacks
Jacks but keep going till all finished.
After 5 mins everyone does the jacks on whatever number they are on and then starts back on slams straight away for the next 5 mins.
Part 2 Set Timer for 15 mins 60 Secs intervals
60 seconds Alternating Squat Thrusts x 10 Plank Jack x 10
Buzzer goes then start the following
15 Squat Jumps
10 Squat to press
Then max press ups until time is up
Next 60 Rest
1Moreattack
Full body circuit with some HIIT Tabata thrown in to get the heart pumping
1 More Rep 