8rounds: 
3:00 min light Treadmill warm up jog 

5-8Rounds:
Treadmill sprints 20secs on as fast as you can 20 secs off 

CORE⬇️
Triset:
Ab wheel roll out 3x8
Lying leg flutters with weight ball overhead hold 3x12-15
V-sit Up and over 3x10-12

Superset: 
Weight ball hold with tuck 3x8-10
Weight ball leg raise touch 3x8-10

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Treadmill sprints

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

Lying on your back Hold a weighted ball over your head and flutter kick your legs avoiding them touching the floor as best as possible.

Lying leg flutters

- Seated with your legs straight out in front of you and hands behind you for support 
- Lift your legs up and over a stationary object
- Engaging your core throughout the movement

V-sit up & over

2/4 Saturday| HIIT & CORE

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