X x x x x x line 4 (Orange)

10m

X x x x x x line 3 (Orange)

3m

X x x x x x line 2 (Blue)

3m

X x x x x x line 1 (Yellow)

Ropes (Setup same on otherside)

Workout:

• Standing alt waves
• Plank hold
• Deep jump squats (Handicap reps)
• 8mins
• Kneeling power waves
• Badger hold
• Frog pushup (Handicap reps)

8mins

• Seated alt waves
• Squat hold
• Burpees (Handicap reps)

8mins

• Seated throws
• Banana hold
• Toetaps (Handicap reps)

8mins

• Tabata 8 sets 4mins
• Yoga pushups