Time_32x32 07:00    Intensity_intense_32x32 Intense    Target_32x32 Core   
This *brutal* test piece starts off with the fundamental bird dog and then quickly escalates to harder plank and power moves. Crest through the 'crux' of the workout by holding a plank, then work your way back down the pyramid of challenging poses. Push it like a bird dog!

Exercises

1 round of:
Bird Dog
Bird Dog

45 seconds
Elbow Plank
Elbow Plank

20 seconds
Plank Bird Dog
Plank Bird Dog

45 seconds
Tricep Dips
Tricep Dips

20 seconds
Push-Up Bird Dog
Push-Up Bird Dog

45 seconds
Elbows to Hands Plank
Elbows to Hands Plank

20 seconds

1 round of:
Plank
Plank

30 seconds

1 round of:
Elbows to Hands Plank
Elbows to Hands Plank

20 seconds
Push-Up Bird Dog
Push-Up Bird Dog

45 seconds
Tricep Dips
Tricep Dips

20 seconds
Plank Bird Dog
Plank Bird Dog

45 seconds
Elbow Plank
Elbow Plank

20 seconds
Bird Dog
Bird Dog

45 seconds

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Workout Discussion

03 Mar
When I first started I couldn't even get halfway. Just kept doing it trying to get farther each time. Finally completed the whole thing!

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