General Warm-up
2x
20 Jumping Jacks
20 High Knees
20 Mountain Climbers
10 Supermans
10 Single Leg Raises e/s
10 Toes Touches
10 Fire Hydrates e/s
10 Air Squats
Then..,
Prep: Do 4 reps of each movement.
Then
For Time:
Bodyweight Chipper! 25-30min Cap
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Air Squats
70 Up Downs
60 Chair Dips
50 Push-Ups
40 Alternating Crab Kicks – video
30 Burpees
20 Straight Leg Sit-Ups
100 Jumping Jacks or 10 Wall Walks
Scale:
2 Rounds of HALF the numbers. Same amount of work, but broken up a little.
50 JJ
45 RT
40 ASq
35Up Dwn
30 Dips…..etc
Then..,
Pigeon 1:30 e/s
Saddle 2:00
Couch 1:30 e/s
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