CONTINUOUS WORK BODYWEIGHT TRAINING
- Each round lasts 3 minutes
- Rest a minute between rounds
- There is an optional 5-10 minute starter and finisher
OPTIONAL STARTER: 5-10 Minutes
Shin Box to Squat to Lunge
ROUND 1: Hollow-Body to Bridge/Airplane Flow
ROUND 2: Marching to Skipping Progression
ROUND 3: Plank Flow
ROUND 4: AMRAP of 3, 4 or 5 Reverse Lunges to Balance or Hop/Side
ROUND 5: Crawl Flow
ROUND 6: Box Jump to Alternating Step-Down
ROUND 7: AMRAP of 5 Atomic Pushups/10 Sliding Leg Curls Superset
ROUND 8: AMRAP of 3, 4 or 5 Single-Leg Hops/Side
ROUND 9: AMRAP of 5 Ab Slideouts/10 Sliding Climbers Superset
ROUND 10: AMRAP of 3, 4 or 5 Sliding Lateral Lunges/Side
OPTIONAL FINISHER: 5-10 Minutes
Sumo Burpee to Dead-Stop Pushup
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