Mon. Dec 27

"If You Get Stuck" - Home WO

Part 1:

15-10-5-15-5-10-15

Regular Sit Ups

Streamline Sit Ups

Reverse Crunches

3 Second Bicycles (pause for 3 sec for each leg)

Right Side Crunches (both shoulders and legs off the ground)

Left Side Crunches (both shoulders and legs off the ground)

Part 2:

15-10-5-15-5-10-15

Streamline Jumps

Decline Push Ups – feet higher than arms

Back Crunches– on ground

Split Squats

Dips
One Leg Squats – non-used leg propped up behind you

"If You Get Stuck" - Gym WO

Part 1 = same

Part 2:

15-10-5-15-5-10-15

Streamline Jumps

Lat Pull Downs

Back Extensions

Front Squats w/ weight

Tricep Push Downs
One Leg Squats w/ weight