Gio’s WOD 1

2 Min Mobilise

Warm Up

20 – High knee sprints

20 – Hill Climbers

20 – High plank shoulder touch

20 – Quarter press ups

20 – Star jumps

x3 Sets (Rest 30 secs between sets)

 

2 Min Stretch

 

Workout

2-5 kg Dumbbells optional

Set 1

10 Press Ups – 50 Straight Punches

10 Squats – 50 Hook Punches

10 Sit Up Jab Cross – 50 Upper cuts

10 Burpees – 50 Ceiling Punches

Set 2

15 Press Ups – 50 Straight Punches

15 Squats – 50 Hook Punches

15 Sit Up Jab Cross – 50 Upper cuts

15 Burpees – 50 Ceiling Punches

Set 3

20 Press Ups – 50 Straight Punches

20 Squats – 50 Hook Punches

20 Sit Up Jab Cross – 50 Upper cuts

20 Burpees – 50 Ceiling Punches

 

Core

30 Secs each hold:

  • Plank
  • High Plank
  • Side Plank Left
  • Side Plank Right

x3 Rounds (30 secs rest between rounds)

 

Stretch Off

Posted on 17/12/2020 by EPiC Online Admin
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