Thursday Dry-Land

Start with 20 minutes of cardio - Follow the following intensity guidelines:

Two Rounds:

• 10 minutes starting easy and building to moderate

• 6 minutes starting at moderate and building to fast

• 4 minutes - 30 easy / 30 seconds really fast

3 minute easy walk or jog

Dynamic warm-up

One Arm Swings - 10 each arm

Leg Swings Forward and Back - 10 each leg

Leg Swings Side to Side - 10 each leg

ABC's with ankles

Follow along with the video. Use the tiers below to motivate you.

Warm down with 3-5 minutes of easy walking and jogging. Static stretch as needed.