Martin Luther King holiday schedule!

Warm-up 2 rounds: • 10 Air Squats • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 2 rounds: • Spiderman pushups. • 5 Inch Worm 2 Push-ups Strength Bench Press • 3 se

Warm-up • 200 m sprint 2 rounds: • 30 sec Flag Pole • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats. Strength 5x10 • Pendlay Row Increase

Warm up: 20 jumping jacks 10 burpees 20 kettle bell swings 10 goblet squats Mobility: 2x 30 seconds Spiderman lunge Pigeon pose Straddle Couch Strength: Back Squat 1 X 10 @ 50% 5 X 5 @ 70% 1 + @