Day 1 Day 2 Day 3

Volume Exercise Load Volume Exercise Load Volume Exercise Load

Tabata 1. Jumping Jack 12 mins EMOM 10-12 mins AMRAP
6R each ex. 2. High Knee 1st min 6-8 Burpees 20 Squat
20s on 10s off 3. Butt Kick 2nd min 16-20 Alt V-up 15 Sit up
Total 12mins 4. Plank to Push up 3rd min 16-20 Alt Jumping Lunge 10 Hand Release Push up
 21/7/22
Volume Exercise Load Volume Exercise Load Volume Exercise Load
Warm up Tabata High Knee
8R Butt Kick
20s on 10s off

Joint Rotation Program

Wrist/Elbow/Shoulder/Neck AMRAP
Ankles/Knees/Hips/Trunk EMOM
For time
Strength Legs
10-12 Double DB Squat 5-6kg
2022/12/15 DB Goblet Squat 8kg E.g.
DB Thruster 8kg 6 mins AMRAP
Main Block 10 DB Goblet Squat
Shoudler 10 Hand Release Push up
10 EMOM 15 Sit up Touch Knee
2 DB Shoulder Press 8kg
3 DB Push Press

Chest
10 Hand Release Push up
DB Floor Press

Full Body
Burpees
DB Snatch

Abs
15 Sit up
10 Tuck up

30s Plank
20s es Side Plank