Warm up:

30 Jumping Jacks

30 Glute Bridges

30 Alt Leg and Arm Raises (R+L=2)

30 Second T-spine Stretch


EMOM (Every Minute on the Minute) for 20 Minutes:

10 KB Swings 25/35 5 Burpees

*Less than 3 months - Scale the weight back and cut reps

*Less than 1 month - 10 minutes of 5 KB Swings and 2 Burpees

Cool Down:

Scorpion Stretch

Child's Pose

30 Second T-Spine Stretch

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Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl


Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.