10 sumo deadlifts 12 YWTL's 5 Get Ups Open Book 10 each side 5 burpees or squat thrust 3 push ups 20 Knee Grab Abs 30 second plank hold or plank jacks 45 seconds high knees or marching 4 Walk outs Speed Rows x15 each side 7 Alternating Reverse lunges each side 12 Mountain climbers each side Side plank for 30 seconds each side 6 split squats each side 20 2- leg Hip Thighs wall sit for 40 seconds Free! 45 calf bounces 9 Dynamic Planks 4 squat thrust 1 -Leg Hip Thighs 15 each side Cat Cow with breathing for 1 minute 5 squats 11 Star Jumps 10 sumo deadlifts 12 YWTL's 5 Get Ups Open Book 10 each side 5 burpees or squat thrust 3 push ups 20 Knee Grab Abs 30 second plank hold or plank jacks 45 seconds high knees or marching 4 Walk outs Speed Rows x15 each side 7 Alternating Reverse lunges each side 12 Mountain climbers each side Side plank for 30 seconds each side 6 split squats each side 20 2- leg Hip Thighs wall sit for 40 seconds Free! 45 calf bounces 9 Dynamic Planks 4 squat thrust 1 -Leg Hip Thighs 15 each side Cat Cow with breathing for 1 minute 5 squats 11 Star Jumps
(Print)
10 sumo deadlifts
12 YWTL's
5 Get Ups
Open Book 10 each side
5 burpees or squat thrust
3 push ups
20 Knee Grab Abs
30 second plank hold or plank jacks
45 seconds high knees or marching
4 Walk outs
Speed Rows x15 each side
7 Alternating Reverse lunges each side
12 Mountain climbers each side
Side plank for 30 seconds each side
6 split squats each side
20 2-leg Hip Thighs
wall sit for 40 seconds
Free!
45 calf bounces
9 Dynamic Planks
4 squat thrust
1 -Leg Hip Thighs
15 each side
Cat Cow with breathing for 1 minute
5 squats
11 Star Jumps
