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Adult Program: Focus: Tiger - full body Week 4: June 25 - 30


Day 1

Beginning Pukulan: 15 min

7 Rounds
10 Sumo Deadlift High Pull
Bear Crawl

Time Cap 10 min

Notes: Bear Crawl down and back on floor (North to South or vise versa)

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

7 Rounds
10 Sumo Deadlift High Pull
Bear Crawl

Time Cap 10 min

Notes: Bear Crawl down and back on floor (North to South or vise versa)

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

10-9-8-7-6-5-4-3-2-1
Box Jumps
Push Press

Notes: 

Modifications: 10 box jumps then 10 push press, 9 box jumps then 9 push press

Video Demos:

Day 2

Beginning Pukulan: 15 min

10-9-8-7-6-5-4-3-2-1
Box Jumps
Push Press

Notes: 

Modifications: 10 box jumps then 10 push press, 9 box jumps then 9 push press

Video Demos:

 


Day 3

Open 3rd Phase: 20 min

Tabata
Push-ups
Lunges
Sit-ups
Burpees

Notes:  8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes

Modifications:

Day 3

Beginning Pukulan: 15 min

Tabata
Lunges
Sit-ups
Burpees

Notes:  8 rounds each- 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes

Modifications: 

Video Demos: