Warmup: 4rds
15 seconds jogging in place
15 seconds high knees
15 seconds butt kickers
15 seconds jumping jacks
10 squats
5 push-ups
Mobility : chest, adductor, couch, spidey
1 min per side per stretch
Strength: Body Weight
Each exercise will be preformed for 30 seconds with a 10 second transition between exercises. You will rest 1 minute between each rd.
Cycle 1: 4rds
Squats
Push-ups
Alt Lunges
Sit-ups
Cycle 2: 3rds
Hip Extensions
Planking shoulder taps
Lateral lunge
Odd object Row
Post Mobility: hold each stretch for 2 minutes
Couch, Adductor, child
80 squats 72 PUs 80 lunges (40/side) 60 sit-ups 80 hip ext 80 plank (40/side) 64 lat lunges (32/side) 80 rows
Odd object Metal box of poker chips Should’ve prepared better, needed something heavier