MONDAY VIRTUAL CLASS SCHEDULE 7 AM Class, 9 AM Class, 10:30 KIDS CLASS, 12 PM Core and Cardio, 1 PM HIIT/Sculpt,       4 PM Mobility, 5 PM Class

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3 rounds of-
50 Toes to Hands
40 Lunges
30 Hollow Rocks
20 Goblet Squats
10 Strict Pull-ups

2 Rounds
:30 Jumping Jacks
:30 Good Morning
:30 Tuck Hold
:30 Slow Air Squat

Toes to Hands Warmup
5 Step to Plank/ Step In
5 Toes to Hands

Lunge Warmup
8 Front Lunge
8 Reverse Lunge

Hollow Rock Warmup
:30 Tuck Hold
:30 One Leg Out
:30 Hollow Hold
10 Hollow Rock

Goblet Squat Warmup
10 Air Squat
10 Goblet Squat

Pull Up Warmup
:10 Active Hang (on Bar or with DB)
5 Scap Retractions (on Bar or with DB)
5 Ring Row
5 DB Row
5 Strict Pull Up

Toes to hands: Lower reps to 30
Lunges: Lower reps to 30, glute bridges
Hollow rocks: tuck rocks, sit ups, :45 hollow hold
Goblet squat: air squat
Strict pull-up: ring row, Dumbbell or Kettlebell row

Tabata Time


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