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22Fit-Thursday, 3/23/23

30 sec jumping jacks

30 sec butt kicks

30 sec shoulder taps

30 sec hollow rocks



20 sec 30’ side shuffles

20 sec 30’ shuttle sprints

20 sec up downs

20 sec break

4 rounds



20 sec air squats

20 sec lateral-line-hops

20 sec mountain climbers

20 sec break

4 rounds



20 sec push-ups

20 sec heal rockers

20 sec high plank

20 sec break

4 rounds



20 sec Russian twists

20 sec sit-ups

20 sec v-ups

20 sec break



FINISHER:

3 min max calorie row

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30 sec high knees w/twist 30 sec butt kicks 30 sec seal jacks 2x through E2MOM 6 12 db thrusters 12 step-ups 1 min break E2MOM 8 12 kb swings 10 push-ups 8 up downs 1 min break E3MOM 9 200 M row 20 lu

30 sec seal jacks 30 sec butt kicks 30 sec inch worms 2x through 20 sec shuttle run 20 sec bear crawl 20 sec up downs 30 sec break 4 rounds 1 min break 20 sec squat jumps 20 sec lunges 20 sec heal roc

For Time: 50 Sit ups 40 Russian KB Swings 30 Wall Balls 20 Push Ups 10 Burpees 20 Push ups 30 Wall Balls 40 Russian KB Swings 50 Sit ups

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