Shine
Shine
Pre-Workout
Warm Up 2
Warm up 2
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
Warm-up
15sec side plank then hold r/
L
15 sec Bicycles
15 sec Synergy crunches
2x
L
15 sec Bicycles
15 sec Synergy crunches
2x
Interval https://youtu.be/_wNJcuw63zw
40W-20R
Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg
bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY
sumo squat to high pull (on plate)
trx power pull https://youtu.be/D8S_x8D6BWU
3x
Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg
bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY
sumo squat to high pull (on plate)
trx power pull https://youtu.be/D8S_x8D6BWU
3x
Shine (Time)
Split Reps as Desired
75 Jack Press 30/15
75 jumping pull up
75 Sit-up (straight legs feet under sled )
75 kb jump squats Purple/ black
Reps
12 trx glute bridge w adduction https://www.youtube.com/watch?v=JTXIt1ZJBCY
12 TRX tricep
2x
12 TRX tricep
2x
then
60 calf raises
60 low back ext
find weight for sit up get up