Pre-warm up – not so warm-up

Pre-warm up – not so warm-up

Not So Fast:
• Pre-Warmup
o High Knee, then 5 Jump Squats, followed by Burpee (4 minute duration)
Warmup:
• 40 Side Startle Hops
• 20 Imperial Walkers
• 20 Low Slow Squats
• Hold Plank for a long 10 Count
• 20 Grinders
Off to the Track:
• Partner 1 runs left to the middle of the track, Partner 2 runs to the right of the track, meet for 10 partner Merkins, then do the same at the bottom of the track (3 rounds)
• Partner 1 holds Partner 2’s feet while in a Plank, Partner 2 performs 25 Real Sit Ups, then Flapjack (3 rounds)
To The Wall:
• People’s Chair (hold for a minute)
• People’s Chair 50 Presses
• People’s Chair Right Leg High and hold
• People’s Chair Left Leg High and hold
• Lunge Walk across the Parking Lot
Hit the Curb:
• 20 Incline Merkins on the curb, then flip for 20 Dips (3 rounds)
Run Time:
• 2 Laps around the school
Ab Burn to finish it out:
• Left Side Bends (20)
• Right Side Bends (20)
• Russian Twist (20)
• Modified Heels to Heaven; Start Legs together, straight out, 10 degrees, then bring both legs up to your torso and hold (20)
• Bend Toe Knee Crunch (20)
• Palm Up Crunch (50)
Last minute:
• Shoulder Tap Plank

Posted on behalf of Squid