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CYCLE 7

9-Minute X4

31m

Up Next in Week 4

  • Beaker Poptop

    Warm Up: Low Knee Run

    BEAKER
    3 rounds with 3 exercises: 45s on / 15s off
    Straight Leg Bridge
    Starfish Drop
    Side Squat

    POPTOP
    3 rounds with 3 exercises 60s on / 10s off
    Bent Leg Crunch
    Kickout to Table Top
    T-Arm Squat / Weighted Squats

    Cool Down: A-Frames

  • 9-Minute X5

    Mobility Rx Warm Up
    Mobility Rx Circuit- Hip Rolls, Straddle Reach, Spider Crawl, Gate Swing Complex
    EFX Circuit- Negative Pull Ups, Lateral Jump, Pillar Reach
    Straddle Reach Cool Down

  • Gonzo Katrina

    Warm Up: High Knee March

    Gonzo Level 2
    3 rounds with 3 exercises. 45s on/15s off.
    Bent Leg Bridge
    Starfish Drop
    Bottom Squat

    Katrina Level 3
    3 rounds with 3 exercises. 60s on/10s off.
    Parallel Leg Crunch
    Seated Twist
    Streamline RDL

    Cool Down: Spiderman Arm Circles

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