In 30 min:
First 10 min:
Run for time!
10 dive bomber push ups or pike push ups
15 standing knee drives( L)
10 single leg squat to bench/chair( L)
15 standing knee drives(R)
10 single leg squat to bench/chair (R)
Finisher - For Time-:Complete in any order
50 lying leg lifts (both sides) **if you have bands, use them!
50 plank body saws - (**foreram plank rocking back and forth!)
1. standing knee drive: balance on 1 leg. Extend arms, and opposite leg long, then crunch together..FAST! The lower in my lunge position I can get the harder and more effective this is!
2. Single-leg squat: Use a chair or bench as a target. Squat back to the bench or chair while keeping one leg elevated! * A light weight helps here to provide a counter balance!