4 squat thrust wall sit for 40 seconds Speed Rows x15 each side 45 seconds high knees or marching 5 burpees or squat thrusts 12 Lateral Lunge (6 each side) 7 Alternating Reverse lunges each side 6 split squats each side 10 Get Back Ups 17 calf raise 12 Mountain climbers each side 16 plank jacks or a 25 second plank hold Free! 10 sumo deadlifts adductor Mobes for 30 seconds each side 6 Walk outs Side plank for 30 seconds each side 15 Goose Steps each side 5 squats with a 5 second hold at the bottom 10 Star Jumps Open Book 10 each side 9 Dynamic Planks 1 -Leg Hip Thighs 15 each side 20 Knee Grab Abs 20 2- leg Hip Thighs 4 squat thrust wall sit for 40 seconds Speed Rows x15 each side 45 seconds high knees or marching 5 burpees or squat thrusts 12 Lateral Lunge (6 each side) 7 Alternating Reverse lunges each side 6 split squats each side 10 Get Back Ups 17 calf raise 12 Mountain climbers each side 16 plank jacks or a 25 second plank hold Free! 10 sumo deadlifts adductor Mobes for 30 seconds each side 6 Walk outs Side plank for 30 seconds each side 15 Goose Steps each side 5 squats with a 5 second hold at the bottom 10 Star Jumps Open Book 10 each side 9 Dynamic Planks 1 -Leg Hip Thighs 15 each side 20 Knee Grab Abs 20 2- leg Hip Thighs
(Print)
4 squat thrust
wall sit for 40 seconds
Speed Rows x15 each side
45 seconds high knees or marching
5 burpees or squat thrusts
12 Lateral Lunge (6 each side)
7 Alternating Reverse lunges each side
6 split squats each side
10 Get Back Ups
17 calf raise
12 Mountain climbers each side
16 plank jacks or a 25 second plank hold
Free!
10 sumo deadlifts
adductor Mobes for 30 seconds each side
6 Walk outs
Side plank for 30 seconds each side
15 Goose Steps each side
5 squats
with a 5 second hold at the bottom
10 Star Jumps
Open Book 10 each side
9 Dynamic Planks
1 -Leg Hip Thighs
15 each side
20 Knee Grab Abs
20 2-leg Hip Thighs
