May 13 Hour of Power

Warmup with a dance party

CORE activation

Dead-bugs

Legs up the wall

Alternating legs

BLOCK 1: 3 sets

Single leg squat touchdown to front raise x 30 seconds

Alternating lunge to airplane to single leg x 1 minute

Iso squat cobras x 30 seconds

BURPEE BURNOUT (add 1 pushup extra to each rep)

Block 2: 30 seconds for all intervals x 3 sets

Lateral lunge to single leg lateral raise

Iso squat alternating low row

Plank jacks

BURPEE BURNOUT

Block 3: 30 seconds each interval x 3 sets

Chest press

Chest fly

Closed grip presses

BURPEE BURNOUT

Block 4: 30 seconds each interval x 3 sets

Upper body get ups

All 4’s reverse fly Right side then switch

Chest taps

BURPEE BURNOUT: Start from your highest set and work down for the minute and GET IT DONE!!!!