Thursday SGX

Optional extra warm up – 2km Run

Tabata Warm Up

Mountain Climbers / Bicycle Crunches

8 Mins AMRAP

• 10/Arm clean and press
• 12 Jump Lunges
• 12 Squat Thrusts
• 10 Popcorn Crunches 
  

8 Mins AMRAP

• 10 pull ups
• 12/side SA Kettlebell Swing
• 12 Plank Pull Throughs
• 10 Burpees

Thursday OFK #6

Warm up

• 30 Arm circles
• 10 Lunge and Reach
• 20 Knee hugs
• 7 Inchworms
• 5 Froggies
• 5 Body swings
  

Cardio

Thunderstruck – Burpees

Jogging same spot then Burpee on “Thunderstruck”

TABATA -20 sec hold-10 sec rest- 8 rounds

• Side Plank- Right Side x2 (optional raise right arm up)
• Side Plank- Left Side x2 (optional raise left arm up)
• Side Squat- Left Side x2
• Side Squat- Right Side x2

8 mins AMRAP– As Much Rounds as Possible

• 3 Burpees
• 20 Shoulder taps
• 8 Couch/chair hip raises (both sides- once)
• 10 Jump squats
• 10 Chair mountain climbers
  

Bootcamp Thursday- Live

Warm up – 30 Secs On 15 Secs off

• 1- Internal/External Hip rotations 
• 2- Arm Circles 
• 3- Knees to chest
• 4- Hamstring Curls
• 5- Chest Expansions
• 6- Toe Touches 

Emom – 5 mins

• 20 Shoulder Taps
• 12 Squats 
• Push ups for the remainder
  

Countdown Workout

• 20- KB Swings
• 19-  box jumps 
• 18- Roll to burpee
• 17- weighted Lunges
• 16- Jump Squats

• 15- burpees
• 14- Shoulder press 
• 13- Push ups

• 12- heavy squats
• 11- per side Slam chops
• 10- Lateral raises
• 9- Bicep Curls 
• 8- Renegade rows
• 7- bent over rows
• 6-  Incline chest press
• 5- 50 Mountain Climbers
• 4- 40 bicycle crunches
• 3- 30 shoulder taps
• 2- 20 glute bridges( with weight)
• 1- 1 min Plank

Flower- Workout choice 

TBT – ABS

Stretch