INTERMEDIATE / ADVANCED – WEDNESDAY

INTERMEDIATE / ADVNACED

LUKE

SF_Insta_Tiles3

YOU VS. YOU

HAPPY WEDNESDAY EVERYONE! 

PUSH TO THE BELL, DON’T ALLOW YOURSELF TO STOP A SECOND BEFORE HAND. WE CAN ALL PUSH THAT EXTRA REP.

REMEMBER, IT’S ALL ABOUT PUSHING OURSELVES TO OUR LIMITS DAY IN, DAY OUT…

WORKOUT 

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WARM UP 

RUNNING ON THE SPOT – 1 MINUTE 

FLOOR TO CEILING SQUATS – X 10 

RUNNING ON THE SPOT – 30 SECONDS 

RUNNING ON THE SPOT – 30 SECONDS 

STAR JUMPS – 30 SECONDS

FLOOR TO CEILING SQUATS – X 10 

STAR JUMPS – 15 SECONDS 

MOBILITY WORK (WE RECOMMEND WATCHING AND FOLLOWING ALONG WITH THE VIDEO DURING THIS SECTION)

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E2MOM

RENEGADE ROW – X 2 

CLEAN & PRESS – X 4 

SWING – X 6 

SQUAT – X 8 

X 5 

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8 / 8 / 8 

SUITCASE DEADLIFT – X 8 

SUITCASE ROW – X 8 

HOLLOW HOLD PRESS – X 8 

X 4 

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EMOM 5 

REP RANGE 8 – 12 

GORILLA CLEAN 

ALTERNATING PRESS 

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TABATA 

20 SECONDS WORK / 10 SECONDS REST 

MOUNTAIN CLIMBERS 

HALF GET UP 

HALF GET UP 

FULL BODY CRUNCH 

X 4 

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SESSION COMPLETE!