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

SECONDS PRO APP interval timer:
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