Quarantine Challenge Wednesday!

Warm up

3 rounds

• 10 Plank jacks 
• 10 air squats
• 10 alternating lunges
• 10 high knees
• 10 sit ups

Hip mobility band work

3 x 12 reps with 15 sec recovery

• glute bridges 
• Kick backs 
• Fire hydrants

Main set

4 rounds 

• 6 squats with weights
• 10 dumbbells swings

4 rounds 

• 8 Bulgarian split squat
• 10 Reverse fly 

4 rounds 

• 8 deadlift 
• 10 push press

5 rounds

• 5 military press
• 5 front squats
• 5 thrusters

Core

4 rounds 

• 20 weighted toe touches with legs elevated and pelvic tilt
• 10 floor leg windshield wipers

Cool Down: Foam Roll and Stretch

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