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ISaturday, 04April20

Group Warm-up: 15 minutes

• Bike Or Run: 2-3 minutes 
  
• Jumping Jacks : 50 reps
• Air Squats: 20 reps
• Rear Lunges: 5 reps each leg
• Hip extensions: 10 reps each leg
• Hip rotations: 10 reps each leg (like you’re stepping over a fence)
• Forward leg swings: 10 reps each leg.
• Side leg swings: 10 reps each leg
• Push-ups: 10-20 reps
• Bear Crawl: :30’s (forward and back)

Workout: 10rds

• 10 Slamball
• 10 Push-ups (chains)
• 10 Kettlebell Swings
• 1 minute Jump Rope

*thanks Tom