GET OFF THE COUCH PROGRAM

tAKE CONTROL OF YOUR HEALTH
tAKE CONTROL OF YOUR HEALTH
tAKE CONTROL OF YOUR HEALTH
tAKE CONTROL OF YOUR HEALTH
This program is designed for those that are struggling to get off the couch.

If you don’t have any clue on how to start tackling your fitness, start here! This 18 week program will have you taking MASSIVE ACTION and improving your health with easy, scalable options to get your body MOVING everyday.

Whether you're a 21 year old gamer who lives off of soda and cheese puffs, or a “seasoned” warrior who hasn’t worked out in decades, now is the perfect time to get started.

The GOTC program uses zero gym equipment and only requires one thing… EFFORT. It’s time to change the course of your life and take control of your health.

If you have questions email dominate@thefittest.com. Get Off The Couch Program
First Block
3 days a week / 6 weeks long / Full Body Workout Every day / Ideally Monday, Wednesday, Friday
Red growth icon
Red shrink icon
Week 1

Day 1

10 min Walk

3x10 Push-up
Rest :30 b/t

3x10 Air Squat
Rest :30 b/t

3x10 Sit-Ups
Rest :30 b/t

Day 2

10 min Walk

3x10 Push-up
Rest :30 b/t

3x10 Alt Forward Lunge
Rest :30 b/t

3x10 Russian Twist
Rest :30 b/t

Day 3

10 min Walk

3x10 Push-up
Rest :30 b/t

3x10 Alt Backward Lunge
Rest :30 b/t

3x:30 Plank
Rest :30 b/t

Week 2

Day 1

10 min Walk

3x10 Push-up
Rest :30 b/t

3x10 Air Squat
Rest :30 b/t

3x10 Sit-Ups
Rest :30 b/t

Day 2

10 min Walk

3x10 Push-up
Rest :30 b/t

3x10 Alt Forward Lunge
Rest :30 b/t

3x10 Russian Twist
Rest :30 b/t

Day 3

10 min Walk

3x10 Burpee
Rest :30 b/t

3x10 Alt Backward Lunge
Rest :30 b/t

3x:30 Plank
Rest :30 b/t

Week 3

Day 1

3x(3 min Walk, 1 min Jog)

4x10 Burpee
Rest :30 b/t

4x10 Air Squat
Rest :30 b/t

4x10 Sit-Ups
Rest :30 b/t

Day 2

3x(3 min Walk, 1 min Jog)

4x10 Burpee
Rest :30 b/t

4x10 Alt Lateral Lunge
Rest :30 b/t

4x10 Russian Twist
Rest :30 b/t

Day 3

3x(3 min Walk, 1 min Jog)

4x10 Burpee
Rest :30 b/t

4x10 Alt Backward Lunge
Rest :30 b/t

4x:30 Plank
Rest :30 b/t

Week 4

Day 1

3x(3 min Walk, 1 min Jog)

4x10 Burpee
Rest :30 b/t

4x10 Air Squat

Rest :30 b/t

4x10 Sit-Ups
Rest :30 b/t

Day 2

3x(3 min Walk, 1 min Jog)

4x10 Burpee
Rest :30 b/t

4x10 Alt Lateral Lunge
Rest :30 b/t

4x10 Russian Twist
Rest :30 b/t

Day 3

3x(3 min Walk, 1 min Jog)

4x10 Burpee
Rest :30 b/t

4x10 Alt Backward Lunge
Rest :30 b/t

4x:30 Plank
Rest :30 b/t

Week 5

Day 1

3x(3 min Walk, 1 min Jog)  

5x10 Burpee
Rest :30 b/t

5x10 Air Squat
Rest :30 b/t

5x10 Sit-Ups
Rest :30 b/t

Day 2

3x(3 min Walk, 1 min Jog)  

5x10 Burpee
Rest :30 b/t

5x10 Alt Forward Lunge
Rest :30 b/t

5x10 Russian Twist
Rest :30 b/t

Day 3|
3x(3 min Walk, 1 min Jog)  

5x10 Push-up
Rest :30 b/t

5x10 Alt Lateral Lunge
Rest :30 b/t

5x:30 Plank
Rest :30 b/t

Week 6

Day 1

3x(3 min Walk, 1 min Jog)  

5x10 Burpee
Rest :30 b/t

5x10 Air Squat
Rest :30 b/t

5x10 Sit-Ups
Rest :30 b/t

Day 2

3x(3 min Walk, 1 min Jog)  

5x10 Push-up
Rest :30 b/t

5x10 Alt Forward Lunge
Rest :30 b/t

5x10 Russian Twist
Rest :30 b/t

Day 3

3x(3 min Walk, 1 min Jog)  

5x10 Push-up
Rest :30 b/t

5x10 Alt Lateral Lunge
Rest :30 b/t

5x:30 Plank
Rest :30 b/t

Test 1 - 5 min Max Effort Burpees over Line
Second Block
4 days a week / 6 weeks long / Upper Body & Lower body each twice a week / Ideally Monday, Tuesday, Thursday, Friday
Red growth icon
Red shrink icon
Week 1

Day 1
10 min Walk

3x8 Hand Release Push-Up
Rest :20 b/t

3x8 Push up
Rest :20 b/t

3x8 Burpee
Rest :20 b/t

4x20 Russian Twist
Rest :20 b/t

5 min Run

Day 2

5 min Walk

3x12 Air Squat Rest
:20 b/t

3x12 Alt Lateral Lunge,
Rest :20 b/t

3x8(each) Split Squat
Rest :20 b/t

4x10 Reverse Crunch
Rest :20 b/t

4x:30 Plank
Rest :20 b/t

5 min Run

Day 3

5 min Walk / 3x8 Push-Up
Rest :20 b/t

3x8 Scapular Push-Up
Rest :20 b/t

3x8 Burpee
Rest :20 b/t

4x10 Sit-Ups
Rest :20 b/t

4x20 Russian Twist
Rest :20 b/t

5 min Run

Day 4

5 min Walk

3x12 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Glute Bridge
Rest :20 b/t

4x10 Reverse Crunch
Rest :20 b/t

4x:30 Plank, Rest :20 b/t

5 min Run

Week 2

Day 1

5 min Walk

3x8 Hand Release Push-Up
Rest :20 b/t

3x8 Push-Up
Rest :20 b/t

3x8 Burpee
Rest :20 b/t

4x10 Sit-Ups
Rest :20 b/t

4x20 Russian Twist
Rest :20 b/t /

5 min Run

Day 2

5 min Walk

3x12 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Split Squat
Rest :20 b/t

4x10 Reverse Crunch
Rest :20 b/t

4x:30 Plank
Rest :20 b/t

5 min Run

Day 3

5 min Walk

3x8 Push-Up
Rest :20 b/t

3x8 Scapular Push-Up
Rest :20 b/t

3x8 Burpee
Rest :20 b/t

4x10 Sit-Ups
Rest :20 b/t

4x20 Russian Twist
Rest :20 b/t

5 min Run

Day 4

5 min Walk

3x12 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Glute Bridge
Rest :20 b/t

4x10 Reverse Crunch
Rest :20 b/t

4x:30 Plank
Rest :20 b/t

5 min Run

Week 3

Day 1

5 min Walk

4x10 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x10 Burpee
Rest :20 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist

Rest :20 b/t

5 min Run

Day 2

5 min Walk

4x12 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Split Squat
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank, Rest :20 b/t

5 min Run

Day 3

5 min Walk

4x10 Push-Up
Rest :20 b/t

4x10 Scapular Push-Up
Rest :20 b/t

4x10 Burpee
Rest :20 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist
Rest :20 b/t

5 min Run

Day 4

5 min Walk

4x12 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Glute Bridge
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank
Rest :20 b/t

5 min Run

Week 4

Day 1

5 min Walk

2 min Run

4x10 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x10 Burpee
Rest :20 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist
Rest :20 b/t

2 min Walk

5 min Run

Day 2

5 min Walk

2 min Run

4x12 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Split Squat
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank
Rest :20 b/t

2 min Walk

5 min Run

Day 3

5 min Walk

2 min Run

4x10 Push-Up
Rest :20 b/t

4x10 Scapular Push-Up
Rest :20 b/t

4x10 Burpee
Rest :20 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist
Rest :20 b/t

2 min Walk

5 min Run

Day 4

5 min Walk

2 min Run

4x12 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Glute Bridge
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank
Rest :20 b/t

2 min Walk

5 min Run

Week 5

Day 1

5 min Walk

2 min Run

4x10 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x10 Burpee
Rest :15 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist
Rest :20 b/t

2 min Walk

5 min Run

Day 2

5 min Walk

2 min Run

4x15 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Split Squat
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank
Rest :20 b/t

2 min Walk

5 min Run

Day 3

5 min Walk

2 min Run

4x10 Push-Up
Rest :20 b/t

4x10 Scapular Push-Up
Rest :20 b/t

4x10 Burpee
Rest :15 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist
Rest :20 b/t

2 min Walk

5 min Run

Day 4

5 min Walk

2 min Run

4x15 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Glute Bridge
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank, Rest :20 b/t

2 min Walk

5 min Run
Rest :20 b/t

5 min Run

Week 6

Day 1

5 min Walk

2 min Run

4x10 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x10 Burpee
Rest :15 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist
Rest :20 b/t

2 min Walk

5 min Run

Day 2

5 min Walk

2 min Run

4x15 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Split Squat
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank
Rest :20 b/t

2 min Walk

5 min Run

Day 3

5 min Walk

2 min Run

4x10 Push-Up
Rest :20 b/t

4x10 Scapular Push-Up
Rest :20 b/t

4x10 Burpee
Rest :15 b/t

4x12 Sit-Ups
Rest :20 b/t

4x24 Russian Twist
Rest :20 b/t

2 min Walk

5 min Run

Day 4

5 min Walk

2 min Run

4x15 Air Squat
Rest :20 b/t

3x12 Alt Lateral Lunge
Rest :20 b/t

3x8(each) Glute Bridge
Rest :20 b/t

4x12 Reverse Crunch
Rest :20 b/t

4x:40 Plank
Rest :20 b/t

2 min Walk

5 min Run
Rest :20 b/t

5 min Run

Test 2 - 15 min AMRAP - 5 Push-up, 10 Sit-Up, 15 Air Squat
Third block
5 days a week / 6 weeks long / Upper Body & Lower body each twice a week, w/ one monostructural / Ideally Monday, Tuesday, Wednesday, Thursday, Friday
Red growth icon
Red shrink icon
Week 1

Day 1

3 min Walk

4 min Run

4x12 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x5 Scapula Push-Up
Rest :20 b/t

5x10 Burpee
Rest :15 b/t

4x15 Sit-Ups
Rest :20 b/t

4x30 Russian Twist
Rest :20 b/t

4x30 Mountain Climbers
Rest :20 b/t

4 min Run

5 min Walk

Day 2

10 min Walk

2 min Run

4x10 Pause(3 sec at parallel) Air Squat
Rest :20 b/t

4x10 Deadlift
Rest :20 b/t

4x20 Jumping Alt Split Squat
Rest :30 b/t

4x15 Glute Bridge
Rest :20 b/t

4x15 Reverse Crunch
Rest :20 b/t

4x:50 Plank
Rest :20 b/t

10 min Walk

Day 3

4x400m w/ 90 sec
Rest b/t - Goal is consistency

Day 4

3 min Walk

4 min Run

4x8 Dynamic Push-Up
Rest :20 b/t

4x8 Pause(3 sec, 1” off ground) Push-Up
Rest :20 b/t

x:20(each side) 1 Arm Push-Up Holds
Rest :20 b/t

5x15 Sprawl, Rest :15 b/t

4x10 Alt V-Ups
Rest :20 b/t

4x10(each side) Windmill
Rest :20 b/t

4x:30(each side) Side Plank
Rest :20 b/t

4 min Run

5 min Walk

Day 5

10 min Walk

2 min Run

4x15 Jumping Air Squat
Rest :20 b/t

4x10 Straight Leg Deadlift
Rest :20 b/t

4x16 Alt Backward Lunge
Rest :20 b/t

4x5(each side) Single Leg RDL
Rest :20 b/t

4x50 Flutter Kicks
Rest :20 b/t

4x:20 Hollow Hold
Rest :20 b/t

4x:20 Arch Hold

10 min Walk

Week 2

Day 1

3 min Walk

4 min Run

4x12 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x5 Scapula Push-Up
Rest :20 b/t

5x10 Burpee
Rest :15 b/t

4x15 Sit-Ups
Rest :20 b/t

4x30 Russian Twist
Rest :20 b/t

4x30 Mountain Climbers
Rest :20 b/t

4 min Run

5 min Walk

Day 2

10 min Walk

2 min Run

4x10 Pause(3 sec at parallel) Air Squat
Rest :20 b/t

4x10 Deadlift
Rest :20 b/t

4x20 Jumping Alt Split Squat
Rest :30 b/t

4x15 Glute Bridge
Rest :20 b/t

4x15 Reverse Crunch
Rest :20 b/t

4x:50 Plank
Rest :20 b/t

10 min Walk

Day 3

20 min Jog

5x100m Fast/sprint w/ :60 b/t - find a constant sustainable pace on jog - build up each sprint

Day 4

3 min Walk

4 min Run

4x8 Dynamic Push-Up
Rest :20 b/t

4x8 Pause(3 sec, 1” off ground) Push-Up
Rest :20 b/t

4x:20(each side) 1 Arm Push-Up Holds
Rest :20 b/t

5x15 Sprawl
Rest :15 b/t

4x12 Alt V-Ups
Rest :20 b/t

4x10(each side) Windmill
Rest :20 b/t

4x:30(each side) Side Plank
Rest :20 b/t

4 min Run

5 min Walk

Day 5

10 min Walk

2 min Run

4x15 Jumping Air Squat
Rest :20 b/t

4x10 Straight Leg Deadlift
Rest :20 b/t

4x16 Alt Backward Lunge
Rest :20 b/t

4x5(each side) Single Leg RDL
Rest :20 b/t

4x50 Flutter Kicks
Rest :20 b/t

4x:20 Hollow Hold
Rest :20 b/t

4x:20 Arch Hold

10 min Walk

Week 3

Day 1

3 min Walk

5 min Run

4x15 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x7 Scapula Push-Up
Rest :20 b/t

5x10 Burpee
Rest :15 b/t

4x20 Sit-Ups
Rest :20 b/t

4x30 Russian Twist
Rest :20 b/t

4x40 Mountain Climbers
Rest :20 b/t

5 min Run

4 min Walk

Day 2

10 min Walk

2 min Run

4x10 Pause(3 sec at parallel) Air Squat
Rest :20 b/t

4x12 Deadlift
Rest :20 b/t

4x20 Jumping Alt Split Squat
Rest :30 b/t

4x15 Glute Bridge
Rest :20 b/t

4x20 Reverse Crunch
Rest :20 b/t

4x:50 Plank
Rest :20 b/t

10 min Walk

Day 3

3x(600m, Rest :60, 200m, Rest 3 min) - Goal is to maintain a pace for both distances

Day 4

3 min Walk

5 min Run

4x9 Dynamic Push-Up
Rest :20 b/t

4x10 Pause(3 sec, 1” off ground) Push-Up
Rest :20 b/t

4x:20(each side) 1 Arm Push-Up Holds
Rest :20 b/t

5x15 Sprawl
Rest :15 b/t

4x14 Alt V-Ups
Rest :20 b/t

4x10(each side) Windmill
Rest :20 b/t

4x:30(each side) Side Plank
Rest :20 b/t / 5 min Run / 4 min Walk

Day 5

10 min Walk

2 min Run

4x20 Jumping Air Squat
Rest :20 b/t

4x12 Straight Leg Deadlift
Rest :20 b/t

4x16 Alt Forward Lunge
Rest :20 b/t

4x5(each side) Single Leg RDL
Rest :20 b/t

4x50 Flutter Kicks
Rest :20 b/t

4x:25 Hollow Hold
Rest :20 b/t

4x:25 Arch Hold

10 min Walk

Week 4

Day 1

3 min Walk

5 min Run

4x15 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x7 Scapula Push-Up
Rest :20 b/t

5x10 Burpee
Rest :15 b/t

4x20 Sit-Ups
Rest :20 b/t

4x30 Russian Twist
Rest :20 b/t

4x40 Mountain Climbers
Rest :20 b/t

5 min Run

4 min Walk

Day 2

10 min Walk

2 min Run

4x10 Pause(3 sec at parallel) Air Squat
Rest :20 b/t

4x12 Deadlift
Rest :20 b/t

4x20 Jumping Alt Split Squat
Rest :30 b/t

4x15 Glute Bridge
Rest :20 b/t

4x20 Reverse Crunch
Rest :20 b/t

4x:50 Plank
Rest :20 b/t

10 min Walk

Day 3

4x(300m Fast, Rest 2:00, 100 Fast, Rest 3:00) - Faster pace with longer rest

Day 4

3 min Walk

5 min Run

4x9 Dynamic Push-Up
Rest :20 b/t

4x10 Pause(3 sec, 1” off ground) Push-Up
Rest :20 b/t

4x:20(each side) 1 Arm Push-Up Holds
Rest :20 b/t

5x15 Sprawl
Rest :15 b/t

4x16 Alt V-Ups
Rest :20 b/t

4x10(each side) Windmill
Rest :20 b/t

4x:30(each side) Side Plank
Rest :20 b/t

5 min Run

4 min Walk

Day 5

10 min Walk

2 min Run

4x20 Jumping Air Squat
Rest :20 b/t

4x12 Straight Leg Deadlift
Rest :20 b/t

4x16 Alt Forward Lunge
Rest :20 b/t

4x5(each side) Single Leg RDL
Rest :20 b/t

4x50 Flutter Kicks
Rest :20 b/t

4x:25 Hollow Hold
Rest :20 b/t

4x:25 Arch Hold

10 min Walk

Week 5

Day 1

3 min Walk

5 min Run

4x15 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x9 Scapula Push-Up
Rest :20 b/t

5x10 Burpee
Rest :15 b/t

4x20 Sit-Ups
Rest :20 b/t

4x30 Russian Twist
Rest :20 b/t

4x50 Mountain Climbers
Rest :20 b/t

5 min Run

4 min Walk

Day 2

10 min Walk

2 min Run

4x10 Pause(3 sec at parallel) Air Squat
Rest :20 b/t

4x15 Deadlift
Rest :20 b/t

4x20 Jumping Alt Split Squat
Rest :30 b/t

4x15 Glute Bridge
Rest :20 b/t

4x20 Reverse Crunch
Rest :20 b/t

4x:50 Plank
Rest :20 b/t

10 min Walk

Day 3

- 25 min Jog / 5x100m Fast/sprint w/ :60 b/t - find a constant sustainable pace on jog - build up each sprint

Day 4

3 min Walk

5 min Run

4x10 Dynamic Push-Up
Rest :20 b/t

4x10 Pause(3 sec, 1” off ground) Push-Up
Rest :20 b/t

4x:20(each side) 1 Arm Push-Up Holds
Rest :20 b/t

5x20 Sprawl
Rest :15 b/t

4x18 Alt V-Ups
Rest :20 b/t

4x10(each side) Windmill
Rest :20 b/t

4x:30(each side) Side Plank
Rest :20 b/t

5 min Run

4 min Walk

Day 5

10 min Walk

2 min Run

4x20 Jumping Air Squat
Rest :20 b/t

4x12 Straight Leg Deadlift
Rest :20 b/t

4x16 Alt Lateral Lunge
Rest :20 b/t

4x6(each side) Single Leg RDL
Rest :20 b/t

4x50 Flutter Kicks
Rest :20 b/t

4x:30 Hollow Hold
Rest :20 b/t

4x:30 Arch Hold

10 min Walk

Week 6

Day 1

3 min Walk

5 min Run

4x15 Hand Release Push-Up
Rest :20 b/t

4x10 Push-Up
Rest :20 b/t

4x9 Scapula Push-Up
Rest :20 b/t

5x10 Burpee
Rest :15 b/t

4x20 Sit-Ups
Rest :20 b/t

4x30 Russian Twist
Rest :20 b/t

4x50 Mountain Climbers
Rest :20 b/t

5 min Run

4 min Walk

Day 2

10 min Walk

2 min Run

4x10 Pause(3 sec at parallel) Air Squat
Rest :20 b/t

4x15 Deadlift
Rest :20 b/t

4x20 Jumping Alt Split Squat
Rest :30 b/t

4x15 Glute Bridge
Rest :20 b/t

4x20 Reverse Crunch
Rest :20 b/t

4x:50 Plank
Rest :20 b/t

10 min Walk

Day 3

100m
Rest :15

200m
Rest :30

300m
Rest :45

400m
Rest 1:00

500m
Rest 1:30

400m
Rest 1:00

300m
Rest :45

200m
Rest :30

100m

Every distance should get slightly more difficult to maintain the pace throughout.

Day 4

3 min Walk

5 min Run

4x11 Dynamic Push-Up
Rest :20 b/t

4x10 Pause(3 sec, 1” off ground) Push-Up
Rest :20 b/t

4x:20(each side) 1 Arm Push-Up Holds
Rest :20 b/t

5x20 Sprawl
Rest :15 b/t

4x20 Alt V-Ups
Rest :20 b/t

4x10(each side) Windmill
Rest :20 b/t

4x:30(each side) Side Plank
Rest :20 b/t

5 min Run

4 min Walk

Day 5

10 min Walk

2 min Run

4x20 Jumping Air Squat
Rest :20 b/t

4x12 Straight Leg Deadlift
Rest :20 b/t

4x16 Alt Lateral Lunge
Rest :20 b/t

4x6(each side) Single Leg RDL
Rest :20 b/t

4x50 Flutter Kicks
Rest :20 b/t

4x:30 Hollow Hold
Rest :20 b/t

4x:30 Arch Hold

10 min Walk

Graduation - 800m Run, 50 Burpee, 150 Air Squat, 800m Run