Free! 4 Walk outs wall sit for 40 seconds 5 Get Ups adductor Mobes for 30 seconds each side 12 Lateral Lunge (6 each side) 9 Dynamic Planks 5 squats with a 5 second hold at the bottom 30 second plank hold or plank jacks 45 seconds high knees or marching Open Book 10 each side 1 -Leg Hip Thighs 15 each side 11 Star Jumps 10 sumo deadlifts 4 squat thrust 5 burpees or squat thrust 6 split squats each side 31 clap jacks Speed Rows x15 each side 45 calf bounces 7 Alternating Reverse lunges each side 12 Mountain climbers each side Side plank for 30 seconds each side 20 2- leg Hip Thighs 20 Knee Grab Abs Free! 4 Walk outs wall sit for 40 seconds 5 Get Ups adductor Mobes for 30 seconds each side 12 Lateral Lunge (6 each side) 9 Dynamic Planks 5 squats with a 5 second hold at the bottom 30 second plank hold or plank jacks 45 seconds high knees or marching Open Book 10 each side 1 -Leg Hip Thighs 15 each side 11 Star Jumps 10 sumo deadlifts 4 squat thrust 5 burpees or squat thrust 6 split squats each side 31 clap jacks Speed Rows x15 each side 45 calf bounces 7 Alternating Reverse lunges each side 12 Mountain climbers each side Side plank for 30 seconds each side 20 2- leg Hip Thighs 20 Knee Grab Abs
(Print)
Free!
4 Walk outs
wall sit for 40 seconds
5 Get Ups
adductor Mobes for 30 seconds each side
12 Lateral Lunge (6 each side)
9 Dynamic Planks
5 squats
with a 5 second hold at the bottom
30 second plank hold or plank jacks
45 seconds high knees or marching
Open Book 10 each side
1 -Leg Hip Thighs
15 each side
11 Star Jumps
10 sumo deadlifts
4 squat thrust
5 burpees or squat thrust
6 split squats each side
31 clap jacks
Speed Rows x15 each side
45 calf bounces
7 Alternating Reverse lunges each side
12 Mountain climbers each side
Side plank for 30 seconds each side
20 2-leg Hip Thighs
20 Knee Grab Abs
