Prep
3 sets
Arch Body Hold x 30 sec
Plank Shoulder taps x 10 per side
Hollow Body hold x 30 sec
Shoulder CAR’s x 3 per side per direction
Scorpion Stretch Hold x 30 sec per side

At Home
A.
4 Sets
Reverse Plank Hold x 60 sec
+
Side plank on Hand x 30 sec per arm
On the 3 min

B.
6 Sets
Tuck Jumps x 6 reps
No Push Burpee x 9 reps
Squat x 12 reps
Run x 200 meters
On the 2:30 min Marks

At the Gym
A.
4 Sets
Barbell Standing Shoulder Press x 6-8 reps
*choose a weight that makes the last 2 reps of each set hard. Weight is taken from the ground
+
Side plank Dumbbell Shoulder Raise x 10 reps per arm
On the 3 min Marks

B.
6 Sets
Box Jump Overs x 6 reps 24/20
Kettlebell Swings x 9 reps 55/35
Squat x 12 reps
Row x 200 meters
On the 2:30 min Marks