MIN 0.12 Capacity
Intention: The final session emphasizes a fast yet controlled pace, pushing limits while allowing some recovery during built-in rests. Please watch introduction to CARs, and PAIL/RAIL for a full explanation.
Warm-up:
2x5 each:
Then:
Hip internal and external rotation, pail and rail. Then:
1 Round:
10 total Lunges
1:00 Rebounding
10 total Lunges
10 Sit-ups
10 Push-ups
Workout:
3 Rounds:
15 Air Squats
10 Push-Ups
5 Burpees
Rest 3:00
1 Round:
45 Air Squats
30 Push-Ups
15 Burpees
Cool Down:
3:00 Walk
Flow: Begin with 2 sets of CARs for the shoulder shoulder and hip. Follow Then perform 1 round of the listed movements. The workout consists of 3 rounds of 15 air squats, 10 push-ups, and 5 burpees, followed by a 3-minute rest. Then ending with 1 round of 45 air squats, 30 push-ups, and 15 burpees. The cool-down is a 3-minute walk.
