1. FUNCTIONAL TRAINING – INTERMEDIATE – UPPER BODY

WARM UP 13 – 6 MINUTES
Complete the following 4 movements – 20 seconds on and 10 seconds off – three sets.

1. Bounding Running (8-10 reps)
2. Regular Jumping Jax (10-14)
3. Step back Lunge with a Front Kick (6-10)
4. Star Jumps (4-8)

CONDITIONING 13– 24 SETS IN 18 MINUTES
Complete 3 consecutive 30 second sets of each of the following 8 exercises with a 15 second rest between each set.
(Perform 3 sets of the 1st exercise before advancing to the next movement.)

1. Single Dumbbell Row in a Lunge (10-12)
2. Squat to Dumbbell Bicep Curl (6-10)
3. 90/90 Stability Ball Roll (6-10)
4. 3 Roll Ins 1 Push Up (3-5)
5. Medicine Ball Squat to Front Shoulder Raise (8-12)
6. Spider Man (8-12) *alternate
7. Dip on Chair (8-12)
8. Wall Handstands or Plank (time)

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