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4 x 4 400

Perform a warm up of your choice.
Waveweight dynamic movements are separated into 4 muscle groupings - upper body, core, lower and full body.
Perform all exercises below as safely and efficiently as possible with minimal to no rest.
Perform each high intensity interval for (1) all-out effort minute each.
(1-1) Indicates that in order to complete 1 full rep of an exercise you must move the waveweight in a given direction and back again.
Our high intensity interval choices are tire flips, sledge swings, battle ropes and jump rope but can be altered to suit your training preferences.

    WARM UP
    REPS EXERCISE DESCRIPTIONS (UPPER BODY)
    25 LACROSSE RIPS
    25 SLAPSHOTS
    25 AROUND THE WORLDS
    25 TENNIS SERVES
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    REPS EXERCISE DESCRIPTIONS (CORE)
    25 PUNCHES IN BUNCHES
    25 SEATED TWISTS
    25 SEATED KNEE TO CHEST CRUNCHES
    25 V UPS
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    REPS EXERCISE DESCRIPTIONS (LOWER BODY)
    25 DESTABILIZER SQUATS
    25 LUNGE TO DUMPS (LEFT LEG)
    25 LUNGE TO DUMPS (RIGHT LEG)
    25 HOP SQUATS
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    REPS EXERCISE DESCRIPTIONS (FULL BODY)
    25 DRAGON PUSH UPS
    25 GET UP TO PRESSES
    25 (1-1) MOUNTAIN CLIMBERS
    25 BURPEES
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE
    1 MINUTE HIGH INTENSITY INTERVAL OF YOUR CHOICE

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