Workout N.E.W.S.

16 Minute Workout
4x 4 Minute Stations

Nutrition –
Focus: Energy Systems & Calorie Burn
4 minute AMRAP of:

A1. Row 250m
A2. Air Assault Bike 5 cals
______________________________________________

Exercise –
Focus: Strength Stability & Quality Movement
4 minute EMOM of:

B1. 7 Tempo Squats (4-2-1)
_______________________________________________

Wellness –
Focus: Mental Toughness & Stability
4 minute EMOM of:

C1. Plank Ability Level Hold
C2. Superman / Cobra Hold
C3. Push Up Hold
C4. Dead Bug Hold
________________________________________________

Sleep –
Focus: Recovery & Breathing
4 minute Flow of:

D1. Hip Mobility Drill
D2. Shoulder Mobility Drill

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