3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 DANNY RUN
15 SIT UPS
1 MIN HS HOLD
WORK OUT
REPS 15 10 5
JUMP SQUATS
SECONDS 30 45 60
SQUAT HOLD
REPS 15 10 5
PUSH UPS
MINUTES 1 2 3
PLANK HOLD
REPS 15 10 5
JUMPING SPLIT LUNGES
MINUTES 30 45 60
LUNGE HOLD ALTERNATING 1/2 WAY R/L EACH HOLD
REPS 15 10 5
BICYCLES
MINUTES 1 2 3
DEAD COCKROACH
REPS 15 10 5
FLUTTER KICK
MINUTES 1 2 3
EXTENDED LEG HOLD
REPS 1 1 1
BEAR CRAWL F/R
MINUTES 1 1 1
KNEE HOLD
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