0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Core Strength
20:00-35:00 Core Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Seated Hip Openers
Child’s Pose
Lying Glute Stretch
Glute Bridges
Walking Straight Leg Marches
Standing Groin Stretch
Specific Warm-up
2-3 Rounds
6 Alt. V-ups
8 Good Mornings
10 Landmine Rotations
Core Strength
Alt. V-ups 5x30 seconds
Empty Barbell Good Mornings 5x30 seconds
Landmine Rotations 5x30 seconds
FOCUS:
Core, lower back and oblique core strength endurance
MOVEMENT CONSIDERATIONS:
If you don’t have landmines or the ability to wedge an end of the barbell up against a wall then go with plate or MB Russian twists
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: V-ups, M2: Good Mornings, M3: Rotations
Endurance:
Alt. EMOM 10
M1: 30 seconds Jump Rope
M2: 30 seconds No Jump Burpees (VIDEO)
FOCUS:
Interval full body fitness