Essentials:
Tabata Holds
Plank
Left Side Plank
Right Side Plank
* alternate every movement as you go through the 12min, not all of one movement before the next.*
+
3 Rounds for Quality 65%
1min easy Jog
1min wall Ball
1min single Unders
1min burpees
1min OH squats PVC
Fitness:
Tabata Holds
Plank
Hollow Body
SuperMan
* alternate every movement as you go through the 12min, not all of one movement before the next.*
+
3 Rounds for Quality 65%
1min easy Jog
1min wall Ball
1min single Unders
1min burpees
1min OH squats PVC
Performance:
Tabata Holds
Hand Stand Hold nose to wall
Hollow Body
SuperMan
* alternate every movement as you go through the 12min, not all of one movement before the next.*
+
3 Rounds for Quality 65%
1min easy Jog
1min wall Ball
1min single Unders
1min burpees
1min OH squats PVC