– [ ] jog in place/jump rope for 3 minutes
Pre-exhaust: 3 rounds
– [ ] bear crawl x30 seconds
*Clear some space to go back and forth, distance does not matter, keep working for entire 30 seconds.
*Rest for 90 seconds
Beginner 3 rounds
Intermediate 5 rounds
Advanced 10 rounds
– [ ] Squat w/ kick-back (squeeze glute) x10 kicks each leg
– [ ] Shoulder touch plank x10 touches each shoulder
– [ ] Standing knee-to-elbow crunches x15 each side
– [ ] Ice skaters x20
– [ ] Full burpees x5 (chest should touch the floor)
– [ ] Stretch thoroughly for 5-10 minutes
* Rest as little as possible and push yourself!