Time Under Tension

Circuit 1: 8 minutes AMRAP

Push Up Hold - 20s

Push Up + Rotation - 6 reps

Tricep Dip Hold - 20s

Tricep Dips - 6 reps

Front R Arm Raise Hold - 20s

Front L Arm Raise Reps - 20s

Front L Arm Raise Hold - 20s

Front R Arm Raise Reps - 20s


Circuit 2: 8 minutes AMRAP

Rear Foot Elevated ISO Lunge R/L - 20s

Rear Foot Elevated Lunge R/L - 6 reps

Squat Hold - 20s

Kneeling to Squat Hold - 6 reps

Elevated Glute Bridge Hold - 20s

Elevated Glute Bridge Walks - 6 reps


Circuit 3: 3 Rounds, :30s on/ :15s off

Bear Crawl

Deadbug

Hallow Hold


Circuit 4: 8 Rounds, :20s on/ :10s active recovery

Jump Rope - 20s

Plank Hold - 10s

x 8