Warm-up:
400 m Run/Row/or 2:00 of your choice of cardio
Arm Circles/Shoulder & Neck Mobility
Then complete one of the following options-
Option 1 > 3 Months
4-5 Rounds of:
200 m Run/Row/1:00 High Knees or Jumping Jacks
10 Pullups
30 Medicine Ball Squat Throws 10/20
Option 2 < 3 Months
3-4 Rounds of:
200 m Run/Row/1:00 High Knees or Jumping Jacks
10 Pullups
30 Medicine Ball Squat Throws 10/20 @Home Option
Option 3 < 1 Month
3-4 Rounds of:
100 m Run/Row/30 Seconds of High Knees or Jumping Jacks
5 Pullups
15 Medicine Ball Squat Throws 4/10 @Home Option
Cool Down:
Lower Back & Piriformis Stretches
Post Thoughts and Time to Comments
For our members that are unable to attend classes, we will be uploading our workouts to our private FB Group. We will upload the workouts we have previously recorded and will continue to add as we record new ones. These are NOT professionally edited videos. One day maybe, but for now you might see me trip, hear me grunt, or watch me spend 30 minutes yanking up my pants. It's OK to laugh, but do it quickly and get back to work. Now you can get the fun, effective, and challenging workouts you love/need from home.
