02/12/2020

Core work x 30 min
– coach’s choice
– Suggested work:
3 Rounds x
10 Straight Leg Sit Ups
10 Alternating Crossover Straight Leg Sit Ups
10 V-Up
10 Alternating Crossover V-Up
+
3 Rounds
30 sec per side Side Plank w/ Rotation
10 Reverse Crunch
30 sec per side Side Plank w/ Hip Bends
10 Pike Crunch
+
3 Rounds
10 Strict Hanging Knee Raise
20 Alternating Knee Raise
20 Alternating Crossover Knee Raise
+
3 Rounds
15 KB Pike Crunch
20 Bicycle Crunch
+
2 Rounds
2 min weighted plank
rest

3 min Assault Bike
3 min Row
Assault Bike x 6
30 sec on / 30 sec off
Row x 6
30 sec on / 30 sec off
Assault Bike Sprint x 6
20 sec on / 40 sec off
Row Sprint x 6
20 sec on / 40 sec off
3 min Assault Bike
3 min Row