First Word Week of Sept. 22nd


Warm – Up 

  • 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

3 rds of the following

7-10 Reps of each movement

  • 30 secs – Samson Stretch Each Leg
  • Overhead Squats
  • Sit-up
  • Back extension
  • Pull-up or 1 arm bent over row
  • Dips



  • 15 Burpees (Liz modify push-ups for burpees)
  • 25 Double Unders or 50 Fast Singles

3 thoughts on “First Word Week of Sept. 22nd

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