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Adult Program: Focus: Snake - core, pulling and full body Week 13: May 28 - June 2


Day 1

Beginning Pukulan: 15 min

No Class

Notes: 

Modifications: 

Video Demos:

 

 

Day 1

Open 3rd Phase: 15 min

AMRAP 10 min
10 Russian Twists
15 Air Squats
20 Mountain Climbers

Notes: Can use KB or Dumbell for russian twist

Modifications: 


Day 2

Open 3rd Phase: 15 min

AMRAP 12 min
5 Shoulder Press
10 1-leg-deadlift
15 KB Swings

Notes: Use dumbells for shoulder press and kettlebells for deadlift and swings

Modifications

 

Day 2

Beginning Pukulan: 15 min

AMRAP 12 min
5 Shoulder Press
10 1-leg-deadlift
15 KB Swings

Notes: Use dumbells for shoulder press and kettlebells for deadlift and swings

Modifications
Video Demos:

 

Day 3

Open 3rd Phase: 20 min

5 Rounds
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
2 Turkish Get-ups

Rest 1 min in between rounds

Notes:  1 TGU on each arm per round

Modifications: 

Day 3

Beginning Pukulan: 15 min

5 Rounds
2 Turkish Get-ups
10 Push-ups
20 Walking lunges
2 Turkish Get-ups

Rest 1 min in between rounds

Notes:  1 TGU on each arm per round

Modifications: 

Video Demos: