Casey – 10/04/20

[Danielle Ward]

–WARM UP–
20 SECS JOG, LOOSE ARMS
[PICK UP PACE EACH ROUND]
20 SECS 1/2 JACKS – FULL JACKS RD 2/3
20 SECS INCH WORMS
20 SECS BUTT KICKS STEP –
RD 2/3 JOG
20 SECS BODY WEIGHT SQUATS
20 SECS PLANK HOLD
X 3 ROUNDS

–WORKOUT–
SESSION ONE – FULL BODY BASH
UPPER BODY
12 PRESS UPS
12 SHOULDER ROTATIONS
12 BUTTERFLY STROKES (REVERSE ANGLES)
CORE
12 BOXER SIT UPS
12 RIGHT ANGLE PULSE KICKS
12 PLANK HOLD KNEES TOUCHES
LOWER BODY
12 HALF SQUAT PULSES (HOLD AT THE BOTTOM)
12 SWITCH LUNGES
12 PRISONERS
EACH SET BETWEEN 3-5 TIMES
—
SESSION TWO (TAKE REST WHEN NEEDED)
30 SEC – ROUND 1
45 SEC – ROUND 2 
1 MIN – ROUND 3
LONG JUMPS (STANDING AT ONE SIDE OF THE ROOM JUMP & TURN BACK)
BURPEES
JUMP SQUATS
SEALS
CRAB KICKS
BETWEEN EACH ROUND 5 ECCENTRIC PRESS UPS

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