week 11 / tuesday
2 circuits / 4 rounds per circuit
4 x circuit 1
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20 x bear crawl knee tucks
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20 x bridge marches
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20 x helicopter plank switches
4 x circuit 2
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12 x half kneeling rotations
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10 x inch worm to press ups
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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
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10 x RDL to rows / each side
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1 min x low plank hold
4 x circuit 2 / 40 sec on / 20 sec off
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left reverse lunge to heel raises
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right reverse lunge to heel raises
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left side planks
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right side planks
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mountain climbers
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week 11 / thursday
AMRAP (as many rounds as possible)
20 min / minimal rest
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50 x skaters
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40 x scissor kicks
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30 x high knees
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20 x squat jacks
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10 x push ups
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week 11 / friday
5 sets / 10 reps
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reverse lunges / each side
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sit throughs / each side
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lateral lunges / each side
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star crunches / each side
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burpees
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