20-4-90

Warm up

3 rounds

10 m lateral band walk

10 good morning

3 rounds

3 inchworms

6 Spider-Man planks

3 rounds

25 m high knees

10 stationary side lunges

3 rounds

25 m butt kicks

10 push ups

Workout

20 stations for 90s. You will do 10 stations in a row with a 30s break in between. After you do 10 stations, take a 5:00 break, then do the next 10 stations. 

10 stations of :90s work + 30s rest

1. Ski erg (row if you do not have a skier)

2. Man makers

3. TRX Plyo Lunges (rest as needed/ squats as variation)

4. Med ball ground-to-shoulder

5. Row (ski if you do not have rower)

6. Jump rope (calf raises)

7. 1-arm db squat to press (switch as needed)

8. Kb swing (5-12 reps then take 3-5s rest)

9. Assault bike (bike if you don’t have assault bike)

10. Bosu ball toe touch

Rest 5:00 

10 stations of :90s work + 30s rest

1. Ski erg alternating pull (alternating row if you don't have ski erg)

2. DB press from floor w/ glute bridge

3. https://www.youtube.com/watch?v=xUPP8VTUuik

4. Med ball slam

5. Underhand Row (ski if you do not have rower)

6. Jump rope (calf raises)

7. 1-arm db squat no press

8. Kb sumo squats

9. Assault bike (bike if you don’t have assault bike)

10. Bosu ball crunch

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