EQUIPMENT: just a mat!
WARM-UP: (we can opt out of doing this altogether)
Active Stretch -
*12 x Toe Hold Squat Stretch
*24 x X-Back Lunge
*12 x Cobra to Down Dog
“12 DAYS OF BURPEES” (body weight only, fast!) -
12 Burpees @ end of ea. round!!!!!!
Rnd. 1 = 1 x Inchworm to Plyo Push-Up
Rnd. 2 = Rnd. 1 + 2 x Air Squat
Rnd. 3 = Rnd. 2 + 3 x Prisoner Side Lunge (R and L = 1)
Rnd. 4 = Rnd. 3 + 4 x Star Jump
Rnd. 5 = Rnd. 4 + 5 x Donkey Kick to Push-Up
Rnd. 6 = Rnd. 5 + 6 x Windmill (R and L = 1)
Rnd. 7 = Rnd. 6 + 7 x Knees-to-Elbows Tuck Jump
Rnd. 8 = Rnd. 7 + 8 x Plank Walk (8 steps R, then 8 steps L)
Rnd. 9 = Rnd. 8 + 9 x V-Up
Rnd. 10 = Rnd. 9 + 10 x Dive Bomber
Rnd. 11 = Rnd. 10 + 11 x Overhead Lunge Jump (R and L = 1)
Rnd. 12 = Rnd. 11 + 12 x Bear Crawl Fwd. there/ Bkwd. back
-early finishers each round: Perfect Form Sit-Ups until all participants done w/ the round
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