Warm-up

1) Downward Dog to Pushup 2) Towel Rows 3) Bear Crawl (forward and reverse) 4) Wall Tricep Pushup

30 seconds on : 15 seconds off, 4 rounds

Power leg Workout 10 reps, 30 seconds rest between sets

1) Curtsy Into Lateral Lunge, 2) Surrender w/ Jump Squat, 3) Starfish Jacks, 4) Squat to Calf Raise (5 second eccentric), 5) Reverse Lunge w/ Knee Drive

3 Rounds!

Warm Ups: 2 x 10 Jumping Jacks, Air Squats, Crunches, Gate Swings

Workout: Surrenders, Sumo Burpees /w Jacks, Hi knee Sprints

Shoulder Correctives: T,Y,I’s, Plyo Push-Ups, Push-up to SuperMans, Mt. Climbers to Double Crunches

CoolDown Stretch

Warm-up

Squat to Leg Raise, Sprinter Lunge, Phantom Jump Rope

Leg Raises, V-Sits, Hip Bridge, All 4’s: Single Leg Raise

Cooldown

Warm-up

Sumo Wide-Outs, Alternating Reverse Lunges, Seal Jacks, Puch-Ups, Plank Twists, Sprinter Sit-Ups

Cooldown

1. Sumo Wideouts – 3 sets 1 Minute/30 Sec rest
2. Seal Jacks – 3 Sets – 1 Minute with 30 Sec rest
3. Reverse Lunges – 12
4. Traditional Pushups – 3 Sets/10
5. Sprinter Situps – 3 sets/26
6. Front Snap Kicks – 20 each leg
7. Phantom Jump Rope – 3 Sets – 1 Minute / 30 Sec rest
8. Sumo Burpees – 1 Min / 30 Sec rest
9. Prison Squats – 3 Sets of 12
10. Mountain Climbers – 3 sets of 12
11. Plank – Hold for 1 min
12. Plank Twist – 3 Sets/12