2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog
Athletes Notes
3 sets
8-10 reps Tempo Feet Elevated Push Up @40X1
-rest 2:00 between sets-
Athletes Notes
Score
- This workout is scored for completion.
Workout Flow
*At 3,2,1 Begin:
0:00
8-10 Tempo Feet Elevated Push Up
-rest 2:00-
8-10 Tempo Feet Elevated Push Up
-rest 2:00-
8-10 Tempo Feet Elevated Push Up
—Tempo is 40X1: 4 sec descent, no pause, explode up, 1 sec pause at top before next rep
Demo Videos
Scaling
3 sets
6 reps Knee Elevated Push Up @40X1
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets
8-10 reps Tempo Feet Elevated Push Up @40X1 OR Incline DB Bench @40X1
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
For Time
30 V Up
30 Suitcase Walking Lunge*
45 Tuck Up
30 Suitcase Walking Lunge*
60 Abmat Sit Up
30 Suitcase Walking Lunge*
*Dumbbell (50/35) OR Underarm Backpack
Athletes Notes
Score
- This workout is scored for time.
Workout Flow
*At 3,2,1 Begin:
30 V Up
30 Suitcase Walking Lunge
45 Tuck Ups
30 Suitcase Walking Lunge
60 Sit Ups
30 Suitcase Walking Lunge
- Switch arms as needed during walking lunges
Demo Videos
Scaling
For Time
20 V Up
30 Suitcase Walking Lunge
30 Tuck Up
30 Suitcase Walking Lunge
45 Abmat Sit Up
30 Suitcase Walking Lunge
*Dumbbell (35/25) or lighter OR Underarm Backpack
Mayhem Mom Mods
For Time
30 Modified L-Crunch
30 Suitcase Walking Lunge
45 Modified Tuck Ups
30 Suitcase Walking Lunge
60 Quarter Sit Ups
30 Suitcase Walking Lunge
*Dumbbell (25) or lighter OR Underarm Backpack