General WarmUp
Tabata (8 Rounds: 20 sec On / 10 sec Off)
Jumping Jacks
Piked calf pedals
Thoracic-Lumbar Rotation
Dive Bombers
Mobility
Lower Body Flow
45 sec Puppy Pose
45 sec child's pose
WorkOut
1. Death by Burpees
Start with 10 Burpees and add 1 Burpee every Minute until you get time capped by the end of the minute
Right into:
2. Death by V-ups/Tuck-ups/Sit-ups
Start with 2 V-Ups and add 2 reps every Minute until you get time capped by the end of the minute
Right into:
3. Death by Jumping Lunges/Reverse Lunges
Start with 10 Jumping Lunges and add 2 reps every Minute until you get time capped by the end of the minute
Time Cap for each movement is 10 minutes: (30 minutes total)
Cooldown
Walk 1-2 minutes
Quad Stretch
Walking Toe Touches