2-4 rounds
5 per side – plank to knee touch to elbow,
10-20s per side side plank,
3 per side samson stretch,
10 per side lying adductor leg raise,
10 hollow rocks,
A. Long Workout Alert
6 cycles at 70-80% Intensity:
2 min (for rounds):
16 Plank with Hand to Toe Touch (lift one foot and one hand and touch them
together with each rep). 8L/8R alternating
10 Air Squat
2 min: Run (shuttle run if indoors)
1 min: RestScoring: Time (lower is better)