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Warm-up: 200m Run then 2 sets of:
60sec Inchworms
60sec Squat Jumps
60sec Plank Hold on Elbows
60sec Alternating Reverse Lunges
30sec Wall Sit
30sec Shoulder Taps


Tempo Push-ups @21X1 5 sets of 5 reps with 60sec rest between sets.

If you have equipment, Push Press: 5×70%, 3×75%, 2×80%, 2×85%, 1×85-87%

Workout of the Day:

Every minute, on the minute, for 15 minutes of:
Minute 1: 10 Dynamic Push-Ups
Minute 2: 30sec Max Reps Plank Burpees
Minute 3: 30-45sec Hollow Hold
Rest 3min then,
For max reps:
30sec Max Hand Plate Taps
30sec Superman Hold
30sec Flutter Kicks
Rest 60 seconds and complete for a total of 4 sets


Go for a 5-10min jog and ONLY breathe through your nose. Keep a pace that allows you to control your breathing through your nose and NOT your mouth. We will be doing more nasal breathing workouts in the days and weeks to come.