Fast Forward to 1:45 in the video for the TRX Atomic Push Up Exercise.
Spend 10 minutes on Hip mobility. Suggestions: Wall stretching, band stretching. Ask your Instructor for help
20 x In Place Lunges
10 x PVC OHS
10 x PVC OHS Close Grip
10 x PVC 1-leg DL (PVC is aligned vertically along your back)
A1. DB RFE S/S @3010; x 6-8; work up to 25-30% BWT in each hand; rest 1 min
A2. GHD SitUps @30×1; x 8-12
B1. KBS, heavy; x 15; rest 30 sec.
B2. TRX Atomic Push Up x 10; rest 1:30
C. AD Intervals 5 x 20 sec. Sprint/ 1:40 Rest; Record calories from each round. Tally for a final score