week 11 / tuesday

2 circuits / 4 rounds per circuit

4 x circuit 1

• 20 x bear crawl knee tucks

• 20 x bridge marches

• 20 x helicopter plank switches

4 x circuit 2

• 12 x half kneeling rotations

• 10 x inch worm to press ups

• 20 star crunches

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week 11 / wednesday

circuit 1: 3 sets

circuit 2: 4 sets / 40 sec on / 20 sec off

3 x circuit 1

• 10 x RDL to rows / each side

• 1 min x low plank hold

4 x circuit 2 / 40 sec on / 20 sec off

• left reverse lunge to heel raises

• right reverse lunge to heel raises

• left side planks

• right side planks

• mountain climbers

week 11 / thursday

AMRAP (as many rounds as possible)

20 min / minimal rest

• 50 x skaters

• 40 x scissor kicks

• 30 x high knees

• 20 x squat jacks

• 10 x push ups

week 11 / friday

5 sets / 10 reps

• reverse lunges / each side

• sit throughs / each side

• lateral lunges / each side

• star crunches / each side

• burpees