Warmup: ROM, dynamic stretches, 10 burpees
WOD: HIIT Intervals 4 Rounds
1:00 – Plank taps (tap opposite shoulder, alternate)
:30 – High Knees
1:00 – Inch worms, with pushup
:30 – Butt Kicks
1:00 – Squats (with bands. Add 5 pulses every 5 squat reps)
:30 – Butt kicks
1:00 – Dips
:30 – High Knees
Rest 3 minutes, repeat
Cooldown: Roll feet and legs with lacrosse ball or foam roller
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