Day 16 Workout – Strength & Core

WARM UP

 

  • Foam Roll – Front of quads, back, lats, calves 1 min per side per area

  • Fire Hydrants – 60s/side

  • Downdog Calf Stretch – 8x/side

  • Single Leg Deadlift Airplanes – 5x/side

Only do once.

 

Circuit #1: Strength Training

 

– Handstand Push Ups AMRAP

– rest 60s

– Extended Push Ups – AMRAP (1 side only…alternate sides between sets

– rest 60s

– Tuck Jumps – AMRAP

– rest 60s

– Glute Bridges

– rest 60s

 

Repeat 2 more times for a total of 3 rounds. Hit the same reps for each set.

CORE CIRCUIT

 

– Hollow Body – max hold

– Turkish Get Up Sit Ups – 30s AMRAP each side

– Dive Bombers – 30s AMRAP

– Reverse Curl Ups on Ground – 30s AMRAP

 

Rest 60s. Repeat 2 more times for a total of 3 rounds. Hit your max times each set.

 WARM UP

 

CIRCUIT #1

 

CORE