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WAH|Thursday


Warm Up

2 Rounds 40 Sec WORK 20 Sec Rest

Toe Taps 

Jumping Jacks  

Lunges / Stationary   





3 Rounds 

10 Reps EL - Modified Pistol Squat 

20 Reps -Weighted Jump Squat 

8 Reps ES - Contralateral Glute Bridge Hold

(Planted foot opposite shoulder, hold) 




3 Rounds 

20 Reps - Weighted Thrusters (max squeeze at top) 

15 Reps EL - Donkey Kicks

20 Reps - Double Pump Air Squat 




3 Rounds

15 Reps - Sumo Squat  

15 Reps EL - Side Lunge Knee Up

60 sec - Mt Climbers 





HIIT 30 sec WORK 30 sec Rest  

3 Rounds 

Burpees 

Air Squats 

Jumping Lunges 

Plank





TEXT ONLY 

Warm Up

2 Rounds 40 Sec WORK 20 Sec Rest

Toe Taps 

Jumping Jacks  

Lunges / Stationary   


3 Rounds 

10 Reps EL - Modified Pistol Squat 

20 Reps -Weighted Jump Squat 

8 Reps ES - Contralateral Glute Bridge Hold

(Planted foot opposite shoulder, hold) 


3 Rounds 

20 Reps - Weighted Thrusters (max squeeze at top) 

15 Reps EL - Donkey Kicks

20 Reps - Double Pump Air Squat 


3 Rounds

15 Reps - Sumo Squat  

15 Reps EL - Side Lunge Knee Up

60 sec - Mt Climbers 


HIIT 30 sec WORK 30 sec Rest  

3 Rounds 

Burpees 

Air Squats 

Jumping Lunges 

Plank