Week 3 - Workout 4

Skill & Strength:
Rest Day


Conditioning:
As Many Rounds Possible: 15 minutes
12 Pushups
12 Jumping Lunges - 12L/12R (protect knee)
Row 25 Calories


Endurance:
Stairs

Week 3 - Workout 3

Skill & Strength:
"Hip Work"
Mermaids 3 x 12 each side
Plank - max time with right foot off ground. 2 sets
Plank - max time with left foot off ground. 2 sets
Scorpions - ask me


Conditioning:
5 Rounds.
20 Ice Skaters
15 Squats
10 Windmills - 15-20 lbs (ask me)


Endurance:
Rest Day

Week 3 - Workout 2

Skill & Strength:
Yoga or Mobility of shoulders and hips


Conditioning:
As Many Rounds Possible: 15 minutes
5 Burpees
10 DBL DB Push Press - 10-15 lbs
15 Swings - 20-30 lbs


Endurance:
Rest Day

Week 3 - Workout 1

Skill & Strength:
Rest Day


Conditioning:
5 Rounds:
30 Steps of Lunges with 10 lbs DBs (15L/15R)
30 Supermans holding 1 10 lbs DB with both hands
30 Situps
Side Plank Left - Max time
Side Plank Right - Max time


Endurance:
Short Interval (elliptical)