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