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