Meet upstairs at 1610.
Dynamic warmup:
:30 Jumping jacks (regular/forward)
10 slow Squats
5 Walk-outs [ demo here ]
:30 Jumping jacks
WOD: Ultimate HIIT in 30
SET 1: Goblet Squat set
4 sets of:
• 15 goblet squats
• 4 walk-outs to push-up with 1 leg in the air (alternate: 5 push-jacks)
SUPERSET 2: Mountain Climber set
4 sets of:
• 10 mountain climbers
• 10 legs down
SET 3: Push-press set
3 sets of:
• 10 push-press (using dumbells or bar)
SET 4: Man-maker/Burpee set:
3 sets of:
• 5 man-makers (scale-down is using no weight) [ demo here ]
• 5 Burpees
Plank set:
• 1 minute side plank
• 1 minute middle plank
• 1 minute other-side plank
(scale-down is :30 each, or keeping 1 knee on ground during side-planks)
Flexibility — :30 each stretch/side
• Stretch both legs front
• Stretch 1 leg (each side)
• Leg across body (each side)
• Hip flexor stretch (2 arms overhead)
• Stand, 1 arm up in air, lean to each side to stretch lats
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