WARM-UP

3-4 rounds:
7 Burpee
7 V-Up
7+7 Reverse Lunge

Lunge Flow video

---

GYMNASTIC STRENGTH

3-5 rounds, rest as needed between

1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top

2) 10-15 Couch/Chair Dip

3) 3-10 Table Row video /Single Arm Door Frame Row video, tempo 30X1

4) 10-20 Single Leg V-Up

---

Finisher: “Bring Sally Up with Air Squats”

Play “Moby- Flower”. When the lyrics say, “bring Sally down” get into your bottom position of the squat. When you hear “bring Sally up” stand up. Hold the bottom position with perfect form. Don’t cheat!

RPE 3-4

---

COOL DOWN

3-6 rounds of Body Flow video