Madness Monday

WARM-UP:

  • 30 seconds – Forward lunges in place
  • 30 seconds – High knees
  • 30 seconds – Reverse lunges in place
  • 30 seconds – Butt kicks
  • 30 seconds – Squats
  • 30 seconds – Jumping jacks

20 minute AMRAP (As Many Rounds As Possible

  • 12 Lateral step ups [6 each leg] (use dumbbells if you want; but a weight that you can be consistent with using)
  • 8 Tuck Jumps (drive your knees up to your chest, make sure these are consistent jumps right in a row; have a little of pauses as possible)
  • 8 Supermen ( hold for a count at the top)
  • 4 Burpees w/ a push up

COOL DOWN: 3-5 minute jog with static stretching including:

  1. Kneeling hip flexor lunge
  2. Pike
  3. Figure 4
  4. Standing Quad stretch
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