BEAST MASTER II
WARM UP: As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES to get your muscles warmed up and ready for battle!
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MUSCLE BLAST: CORE 10 mins. 50 seconds work / 10 seconds rest. 2 rounds of 5 sets:
High Plank > Bicycle Crunch > Scissor Plank > Straight Arm Crunch > Hollow Hold
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BEAT THE CLOCK: 5 minutes duration. Shuttle run between 2 cones set 100m apart.
RUN AS FAST AS YOU WANT BETWEEN THE CONES (AIM FOR 15-20 SECONDS) THEN REST FOR BALANCE OF YOUR 30 SECONDS THEN RUN BACK. START EACH 100M EVERY 30 SECONDS. IT’S YOU VERSUS THE CLOCK. 10 SHUTTLES IN TOTAL
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THE BEAST: 20 minutes duration. 3 Rounds AMRAP. 5 SETS per round.
ROUND 1: 60 seconds work / 30 seconds rest
ROUND 2: 60 seconds work / 20 seconds rest
ROUND 3: 60 seconds work / 10 seconds rest
SETS:
- SINGLE LEG BURPEES
- SKY KICKS
- TOES TO HANDS
- LATERAL HURDLES
- TWISTING JUMP SQUAT
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BEAT THE CLOCK: 5 minutes duration. Shuttle run between 2 cones set 100m apart.
RUN AS FAST AS YOU WANT BETWEEN THE CONES (AIM FOR 15-20 SECONDS) THEN REST FOR BALANCE OF YOUR 30 SECONDS THEN RUN BACK. START EACH 100M EVERY 30 SECONDS. IT’S YOU VERSUS THE CLOCK. 10 SHUTTLES IN TOTAL
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WARM DOWN: stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.
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EXPLAINERS: Check out our FREE Dad Bod “Pick & Mix” drills download on our website for any specific drill explainers.