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Training
Week 1 Full Body 1 Conditioning Full Body 2 Rest Full Body 1 Conditioning Full Body 2
Week 2 Rest Full Body 1 Conditioning Full Body 2 Rest Full body 1 Conditioning
Week 3 Full Body 2 Rest Full Body 1 Conditioning Full Body 2 Rest Rest
Full Body 1
A1 Squat - Sissy 4 15 4 1 X 0 10
A2 Row - Towel 4 15 3 0 3 1 60
B1 Wall-Sit 4 30 Sec / 10
B2 Push-Up - Dead-Stop 4 0-1 RIR 3 0 1 1 60
C1 Lunge - Jumping 3 20 / 10
C2 Lateral Raise - Water Bottle 3 20 3 0 1 2 60
D1 Plank Walk - Lateral 3 15 Each Side / 10
D2 Leg Raise - Hip Raise 3 20 3 0 1 1 30
Conditioning
A1 Burpee 7 E M O M /
A2 Squat - Bodyweight 18 Minutes EMOM 21 E M O M /
A3 Crunch - Tuck 14 E M O M /
B1 Push-Up - Decline 6 2 0 X 0 /
B2 Superman 6 1 0 1 2 /
AMRAP 20 Minutes
B3 Squat Jump - In & Out 12 / /
B4 Crunch - Bicycle 12 / /
Full Body 1
Conditioning
A1 Burpee https://www.youtube.com/watch?v=wS4OsJ4yzx4
A2 Squat - Bodyweight https://www.youtube.com/watch?v=C_VtOYc6j5c
A3 Crunch - Tuck https://www.youtube.com/watch?v=jXhCVgNYDow