PHASE I – Set timer to 24 rounds of 30/10 (3 times through)
1-SINGLE ARM ROW FROM RIGHT LUNGE- Begin in right lunge, row with band in left hand maintaining good lunge form. Full body
2-LATERAL PLYO LUNGE- Pushing off each foot hard from left to right (like skating) 90%
3-SINGLE ARM ROW FROM LEFT LUNGE- Begin in left lunge, row with band in right hand maintaining good lunge form. Full body
4-LATERAL PLYO LUNGE- Pushing off each foot hard from left to right (like skating) 90%
5-SINGLE LEG WALL PISTOL RIGHT- Using the wall for balance, perform single leg squats rapidly
6-LATERAL PLYO LUNGE- Pushing off each foot hard from left to right (like skating) 90%
7-SINGLE LEG WALL PISTOL LEFT- Using the wall for balance, perform single leg squats rapidly
8-LATERAL PLYO LUNGE- Pushing off each foot hard from left to right (like skating) 90%
PHASE II – ABS 50/10 once through
1-FEET OUT/FEET UP ABS-Laying flat, press legs out approx 6″ off the ground, then bend knees in and press feet up towards ceiling raising hips, then back out horizontally, repeat. Feet never touch the ground
2-V ABS-Like a jack knife, but with arms and legs wide
3-MED BALL MASON TWIST-Holding a med ball, begin in a V position with feet off the ground, twist torso touching med ball to ground on each side