Warm Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Air Squats
Db Shoulder Press
Db Bent Over Row
Lower Back Specific Warm-Up:
8 Bird-Dog Reaches per Side
30 Seconds Clam Shell Side Plank per Side
15 KB Good Morning
Cardio Circuit
Slam Ball Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Skipping Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Wall Balls Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Cooldown
1 Minute per Stretch per Side
Straight Leg Calf Stretch
Couch Stretch
Crossbody Shoulder Stretch