Warm-up:
400 m Run/Row
30 Glute Bridges
1:00 Plank
Side Lunges (5-8 each side)
Down Dog to Runner's Lunge & Twist (5-8 each side)
Resistance Band Postural Complex
Resistance Band Shoulder/Chest Mobility
Option 1 > 3 Months
EMOM (Every Minute on the Minute) for 20 Minutes Complete:
20 Single Jump Ropes or 10 Jumping Jacks
5 Jump Squats
3 Clapping Push-ups
Option 3 < 3 Months
EMOM (Every Minute on the Minute) for 15 Minutes Complete:
20 Single Jump Ropes or 10 Jumping Jacks
5 Jump Squats
3 Clapping Push-ups
Option 3 <1 Month
EMOM (Every Minute on the Minute) for 10 Minutes Complete:
10 Single Jump Ropes or 5 Jumping Jacks
2 Jump Squats
2 Push-ups
Cool Down:
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