Thurs. Aug 9/Fri. Aug 10

Dive In:
Dynamic Stretch
Shoulder Abduction/Adduction with a band
Jump Rope/Jumping Jacks 4 x 30 on/10 off

Main Set:
Group 1:

50 Box Jumps
50 Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows (tuck jumps)
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Jump Rope (double unders if you can)

You must finish one exercise before you begin the next.

Group 2:
20-14-8

Choice Squat
Back Extension on Physio Ball
SLDL
Inlcine DB Row **
SDHP

**Lay chest down on incline bench, DB in each hand, perform a row, squeeze shoulder blades.
Warm Down:

25 Regular Crunches
45 Toe Touches
65 Legs at 90
85 Roll Up/V Up Combo
100 Figure 4's (total R and L)