8 Apr 21

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
Scales (front or back)
L-Sit Holds
Inversions (HS holds/ walks/ wall walks/ taps)
Stretching (pigeon/ couch/ banded shoulder stretch)
Metcon (AMRAP – Reps)
1, 2, 3…10 If you complete 10 reps of everything, start again at 1

Cals on a Machine
KB Step Ups (24,20)

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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