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