THE BUTTERFLY CATCHER
Another AMRAP finisher – working for 12 mins, try to complete as many rounds as you can before the timer hits zero. Don’t cheat on the press-ups – just do the movement on your knees if the full version is too hard.
Do: 6 reps
(a) Start in a high plank position so you’re in a straight line from head to toe, with your hands slightly wider than shoulder-width apart.
(b) Keeping your body straight, bend your elbows and lower until your chest nearly touches the floor.
Push back up, keeping your core engaged, to return to a plank.
Do: 12 reps
(a) Lie on your back with your arms on the floor over your head, your knees bent and fallen open to the sides and the soles of your feet together.
(b) Brace your core and sit up, reaching your fingers towards your toes. Once you’ve extended as far as possible, roll slowly back down to the starting position.
Do: 24 reps
(a) Stand tall with your feet shoulderwidth apart, holding a kettlebell at your chest. Choose as heavy a weight as you can safely lift.
(b) Squat down until your thighs are parallel with the floor. Pause at the bottom, then push back up to the starting position. Keep your core engaged throughout.