Complete one of the variations below depending on the time you have available:
Full Workout (44 Mins)
Workout breakdown:
Part A:
1a. ¾ reps deficit squats – 3 x 40s
1b. Uneven push-ups – 3 x 20s (per side)
1c. Push to Alternating Sit Through – 1 x 40s
1d. Squat Walks – 3 x 40s
1e. Banded Push Ups – 3 x 40s
1f. Push to Alternating Sit Through – 1 x 40s
1g. Reverse Lunges – 3 x 20s (per side)
1h. Banded Upright Row – 3 x 40s
1i. Push to Alternating Sit Through – 1 x 40s
20 second rest between movements
Part B (10 minutes):
Every minute, on the minute (EMOM):
Even minute – 15 banded glute bridge
Odd minute – Sit up 2 punches (add 2 extra punch reps with every sit up)
Shortened Workout (33 Mins)
Workout breakdown:
1a. ¾ reps deficit squats – 3 x 40s
1b. Uneven push-ups – 3 x 20s (per side)
1c. Push to Alternating Sit Through – 1 x 40s
1d. Squat Walks – 3 x 40s
1e. Banded Push Ups – 3 x 40s
1f. Push to Alternating Sit Through – 1 x 40s
1g. Reverse Lunges – 3 x 20s (per side)
1h. Banded Upright Row – 3 x 40s
1i. Push to Alternating Sit Through – 1 x 40s
20 second rest between movements