22 Sept 22

Dynamic
High Knees Down
5 Burpees
High Knees Back
Butt Kickers Down
10 Air Squats
Butt Kickers Back
Soldier Kicks Down
5 Ring Rows or Pull Ups
Toe Taps Back (Flex Foot you’re tapping)
Sumo Squat Down
5 Burpees
Split Jerk Lunge Back
Metcon (AMRAP – Reps)
EMO2M12

1. TWO Bear Crawls Dn and Back or TWO Wall Walks

2. IF BC Then 1/2  WW*; IF FULL WWs, Then 10 Shoulder Taps (in WW position, hands no more than 12″” off of wall) OR 10 Shoulder Taps facing away from wall

* Sub for WW can be Plank walk Dn

Metcon (5 Rounds for reps)
For max reps at each station
(8 Rnds at each Station)

Tabata DB Push Press (35s,25s)
Tabata Jumping (Plyo) Lunges or BW Lunges
Tabata Ring Dips, Push Ups or Box Dips
Tabata Star Jumps
Tabata Cals AB

The Tabata interval is 20 seconds of work followed by 10 seconds of rest. There is NO rest between stations.

Log your total reps for EACH EXERCISE!!!

10 Min Quick Body Stretch (Time)
To be completed after workouts ONLY…when you are super warmed up 🙂

:30 Roll each ankle
:30/:30 Calf Stretch/Soleus Stretch, each leg
:60 Hamstring Stretch (touch ground w/ straight legs)
:30 Quad Stretch (pull foot behind body and up), each leg
:30 Lateral Lunge, each side
:30 Pigeon Stretch, each side
:30 Post Lat Stretch (lean left side of body against post, reach opposite arm OH and pull on post) each side
:30 Post/Doorway Stretch (pec) each side
:30 Neck & Head roll, each direction

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