lets get it
WARM-UP
3 Minutes to Run/Row/Jump/Bike
8 Minutes of:
5/5 Spider Lunges
5/5 Lateral Lunges
5/5 Knee Hug to Drinking Bird
5 Superman Handcuff to Push Up
20 Hollow Rocks
LEGGY
5x
8/8 Bulgarian Split Squats
16/16 Single Leg Bridges
16 Quad Leans
32 Speed Squats
RUN BREAK!
5 Minute Run. (bring a watch and turn around at 2 1/2 minutes)
ARMS
100 Punches
50 DB Jacks
25 Push-Ups
5 Sphinx Push-Ups
25 Push-Ups
50 DB Jacks
100 Punches
RUN BREAK!
5 Minute Run. (bring a watch and turn around at 2 1/2 minutes)
CORE
1 Minute Plank
3 Rounds
30 V-Ups
30 Star Crunches
30 Bicycle Crunches
1 minute plank
3 Rounds
30 Reverse Bicycle Crunches
30 Cross Crunches
30 Plank Dips
1 Minute Plank
