Workout Breakdown VIDEO:
4:00 run/row/bike
——
:30/:30 lunge to instep
:30/:30 pigeon stretch
:30/:30 lying quad stretch
——
20 goblet loaded lateral walks (L/R/F/B)
20 loaded glute bridges + :01 pause at top
15 single leg glute bridge (each)
10 lunge and twist
10 cossack squats
10/10 strict high pulls
10/10 strict press + :01 pause at top
10 thrusters

3 supersets:
10 front deltoid raises
10 side deltoid raises
10 hands on ground push-ups
10 hands on box push-up
25 v-ups

HOME GYM:
“Jackie +” (16:00)
1000m row (4:00 on bike)
50 barbell thrusters (45/35)
50 pull-ups

DB/KB/MB:
“Jackie +” (16:00)
800m run (2:00 out/back)
50 single dumbbell thrusters
50 towel pull-ups/bent over row

BODY WEIGHT:
“Jackie +” (16:00)
800m run (2:00 out/back)
50 odd object dumbbell thrusters
50 towel pull-ups/bent over row