This workout uses 9-Minute PICKLE as a preparation for 9-Minute HERO.
Warm Up- High Knee March and Low Knee Run
3 rounds at 50/10 intervals:
Parallel Leg Bridge
Starfish Twist
Stork Stance
3 rounds at 60/10 intervals:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack Squat
Cool Down- Hip Rolls
How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/
Warm up- High Knee March
BERRY
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Crunch
Double Drop
Squat Thrust
GIGGLES
3 rounds with 3 exercises. 60s on/10s off.
Squat to Deadlift
Negative Pull Up/Slow Swimmer
Burpees
Cool Down- Isometric Pigeon Stretch
Warm Up- Jumping Jacks
FIREFLY
3 rounds with 3 exercises. 50s on/10s off.
S-reach
Starfish Pillar
Full Saxon Lunge
LEGEND
3 rounds with 3 exercises. 60s on/10s off.
Let Me In
Starfish Drop
1-legged Box Squats
Cool Down- A-Frames
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