HIIT (40MINS) – SUNSHINE WORKOUT

Part 2 – HIIT

5 Rounds x AMRAP 5:

• 100m Run (1min)

• 60 Double-Unders/Lateral Hops

• 20 Jumping Lunges

• Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

• Rest 1 Minute Between Rounds

1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

SUNDAY SERVICE (40MINS)

Part 1 – Movement

2 rounds

• 2 rounds

• 20 Skips

• 20 Skater Strides

• 20 Mountain Climbers

• 20 In-In-Out-Out

Part 2 – The May 24 Workout 🍻

2 x 24min Circuits

Circuit 1 – 24 min TABATA (45 sec ON, 15 sec OFF) x 3 rounds

All bodyweight and going all out for those 45 seconds

• Exercise 1 – skater stride tuck jumps

• Exercise 2 – squat thrusters

• Exercise 3 – up-down plank walks

• Exercise 4 – broad jump burpees

• Exercise 5 – shoulder tap plank jacks

• Exercise 6 – 4-way hops

• Exercise 7 – spider mountain climbers

• Exercise 8 – rest/active recovery

Circuit 2 – 24 min AMRAP

Grab your weight or odd-object, pick a maintainable pace and SPRINT when you hear that buzzer!

• 24 thrusters

• 24 close-grip pushups

• 24 burpees

• 24 swings

• 24 snatches

• 24 lunges

E4MOM – do a 24 second ALL OUT SPRINT cardio exercise of your choice