Work out groups 8-10 people showed up. "J" had to do something else so I threw today's together in about 10 minutes. It was almost more than I could handle but I wasn't the only one sucking wind -- so I was at least in good company.
Warm Up
Forward skip backward arm circles
Backward skip forward arm circles
Skip with a twist
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Backward Push
Butt kicks
Flexibility 10, or 5 on each side
Tiger Pushups
Crucifixion, prone and supine
High knee, walking Lunge with quad stretch
Lunge with a double reach
Superman walk
Kick walk
Plyo Circuit, 40 seconds of work, 20 seconds of rest
Jump Tucks/ Speed Skaters
Rocket Girls/Plyo Pushups (12 reps)
Work 3 rounds
Diagonal Plate Raises, 6 each side
Renegade Rows, 6 each side
Barbell Split leg squats, 6 each side
Sumo Dead lift high pull, 6
Supine Rows, 12
Jump Tucks, 12
Finale
“K’s” miserable ab circuit.
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