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Adult Program: Focus: Snake - core, pulling and full body Week 4: March 26 - 31


Day 1

Beginning Pukulan: 15 min

Seated 1 arm Zots Press

5-5-5-5-5

Notes: Rest 60 - 90 seconds in between rounds

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

Seated 1 arm Zots Press

5-5-5-5-5

Notes: Rest 60 - 90 seconds in between rounds

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

AMRAP 6 min
5 Box Dips
10 Step-downs

Rest 2 min

AMRAP 4 min
20 Jump rope singles
10 Russian Twists

Notes:

Modifications

Day 2

Beginning Pukulan: 15 min

AMRAP 6 min
5 Box Dips
10 Step-downs

Rest 2 min

AMRAP 4 min
20 Jump rope singles
10 Russian Twists

Notes:

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 min

5 min Turkish Get-up Work

3 rounds, 1 min each station max effort reps: 
1-leg Deadlift
Box Jumps
Sit-ups
Battle rope - Waves

1 min rest in between rounds

Notes: Stagger people at different stations because of the battle rope

Modifications: Step-ups instead of box jumps

Day 3

Beginning Pukulan: 15 min

5 min Turkish Get-up Work

3 rounds, 1 min each station max effort reps: 
1-leg Deadlift
Box Jumps
Sit-ups

1 min rest in between rounds

Notes: 

Modifications: Step-ups instead of box jumps

Video Demos: