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WARM-UP
1 ROUND
:30 light jog
:30 high knees
:30 butt kicks
1:00 quick feet (coach calls out jump right, jump left or down (squat thrust) )
:30 inch worms
:30 Spider-Man stretch
:30 shoulder taps
:30 sec air squats
1:00 quick feet (coach calls out jump right, jump left or down (squat thrust) )
Right Into:
3 ROUNDS
:45 weighted sit-ups with twist combo
:45 HR push-ups
:45 high plank hold
45 sec rest after 3 RNDS
3 ROUNDS
:45 reverse lunge / split jump combo
:45 (3)squat / squat jump combo (3)
:45 wall sit
45 sec rest after 3 RNDS
3 ROUNDS
:45 right side plank knee to elbow crunch
:45 left side plank knee to elbow crunch
:45crossbody mountain climbers
45 sec rest after 3 RNDS
3 ROUNDS
:45 db snatches (r)
:45 db snatches (l)
:45 db over head hold
45 sec rest after 3 RNDS
3 ROUNDS
:45 side lunge to curtsy (r) with bicep curl
:45 side lunge to curtsy (l) with bicep curl
:45 skaters
45 sec rest after 3 RNDS
3 ROUNDS
:45 burpees
:45 bicycles
:45 hollow hold