November 14th

Warm up: Groups of two works well.
■Run 2 min
■Skip 2 min
■Progressive active warm up: start simple and get more complex as you go… perfect form is important.
■Spend at least 5-7 minutes on mobility
■Stretch, bands, rollers, etc

■50 Box jump
■50 Kettlebell swings
■50 Walking lunge steps
■50 Knees to elbows
■50 Push press, 45 pounds (scale weight if need be)
■50 Back extensions
■50 Wall ball
■50 Burpees
■50 Double unders


50 Donkey kicks
40 Donkey kicks
30 Donkey kicks
20 Donkey kicks
10 Donkey kicks
5 Donkey kicks
x2

ABS
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3) 

sets - 10 reps, Tricep Dips (15 pounds)

2 sets - 10 reps, Tricep extensions (15 pounds)