CREATURE FROM THE BLACK LAGOON

As ever, make sure you start out with 5 minutes of your preferred DYNAMIC STRETCHES and lengthen your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.

AFTERBURNER 15 mins duration.  60 seconds work + 30 seconds rest.  Keep your bpm at 80% of your max for the full 15 minutes doing as many reps as possible

1. One Arm Burpees
2. Plank
3. X-Country with hold
4. Bicycle Crunch
5. High Knees (INSTEP)
6. Dead Bug
7. Donkey Kicks
8. Wipers
9. Burpees
10. Plank to Press

STRENGTH - CORE 10 mins duration. 50 seconds work - 10 seconds rest:

High Plank / Butterfly / Scissor Plank / Leg Circles 1 / Long Arm Crunch / Leg Circles 2 / Hollow Hold / Reverse Crunch / Hundreds / Toes 2 Hands

CREATURE FROM THE BLACK LAGOON 20 mins duration.  Non-stop 400m sprint circuit: 

10m    Bear Crawl > 10m    Duck Walk > 10m Crocodile Press Up > 10m Inch Worm > 10m Crab Walk > 350m   Run (80% sprint)