VIRTUAL – Thurs. May 14- BOOMERS

Part 1 – DYNAMIC (5min)

  • 30 High Knees

  • 30 Butt Kicks

  • 20 Skips

  • 20 In-In-Out-Out

  • 10 Kicks

10 cossack squats

5e lunge twist

10 spider lunge

10e down dog march

*2 rounds*

Part 2 – Strength

Lower Body (3 rounds)

30 on 10 off

lunge matrix (fwd/side/back)

goblet squats

glute bridges

Upper Body

21 floor bench press

15 bent over flies

9e bent over rows

Part 3- Conditioning

Station 1- (6min)

2,4,6,8,10….

burpees

hops over object

lunges

Station 2- (6min)

30 on 10 off

thrusters

climbers

t-push ups

Station 3-(6min)

1 clean and press

1 swing

2 clean and press

2 swings

3 clean and press

3 swings

Part 4- Core Finisher

 5-10-15-10-5

crunches

toe touches

leg raises