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Description

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

Set 1: 1 round
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

Set 2: 1 round
Plank
Plank
30 seconds

Set 3: 1 round
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

Set 4: 2 rounds
Squats
1 minute
Rest
10 seconds
Seal Jack
1 minute
Rest
2 seconds
Drop Squat
1 minute
Rest
10 seconds
Front Back Jack
1 minute
Gate Swings
1 minute
Rest
10 seconds
Cross Jacks
1 minute
Squat Jumps
1 minute

Set 5: 6 rounds
Jumping Lunges
30 seconds
Spiderman Pushup
30 seconds
Wide Leg Sit Up
30 seconds
Burpees
30 seconds
Rest
30 seconds


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