9
May
Sunday May 10th

Sunday 8:30am Class – Join URL: https://zoom.us/j/226909441
Warmup:
1 minute Cardio then 21-15-9 Situps, Mountain climbers
Mobility:
Glute Bridge – 1 minute, Squat Hold – 1 minute, Scorpion Stretch – 1 minute back and forth each side, Tiptoe Walk, Heel Walk
Part 1:
EMOM 8: Core Conditioning 10 Single Leg V-Up, alternate legs each minute. Work for :30 seconds, Rest for :30 seconds
Specific Warmup:
:30 Jumprope and 9 Lunges, 9 Shoulder Taps, 9 Abmat Situps
Part 2:
For Time:
90 seconds of (SU, DU, Speed Steps) before each round.
50-40-30-20-10
Lunges
Shoulder Taps
Situps
(Timecap : 25 minutes)
Cooldown:
Walk, Roll Out glutes, Childs pose