The better you get the better you recover. However this will never get easier.
Dynamic Warm-up
Then:
5 Stations
Ball Squats – Shoulder press – Ball Slams +
Rope work (undulation or single arm whip smash) +
Skipping +
Press-ups +
Burpees
Beginners/Intermediates 30 seconds work 30 seconds rest between each exercise. Complete 8 rounds.
Advanced 1.5 minutes work 30 seconds rest between each exercise. Complete 4 rounds.
Then:
60 secs Clocks/Windshield wipers +
60 secs Scissors Kicks +
60 secs Oblique Twists +
60 secs Reverse Crunches +
2 minutes Superman +
3 minutes Plank
Then:
Cool down and Stretch
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