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Friday, 03April20

Group Warm-up: 15 minutes

  • Jump rope: 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: 3rds for time

  • Max Pull-ups (assisted/unassisted)
  • 12-15 Arnold Press
  • 12-15 DB Lateral Raise
  • 10 – 1 1/2 Push-ups
  • 10 – 1 1/2 Bent Over Row
  • 20 Band High Pulls
  • 20 Band Pull-a-part
  • :30’s Burpees

Core Finisher: 3rds 

  • 1 minute Plank
  • :30 Sit-ups
  • :30 rest