7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up – “The Jackie”

2 rounds

  • 10 Jumping jacks
  • 10 Seal jacks
  • 10 Crossovers
  • 10 Air squats
  • 50 Pogo sumps
  • 10 Jump squats
  • 10 Gate swings
  • 10 Wide outs

Workout 

 12 minute EMOM – Every minute on the minute for 12 minutes

You have 1 minute to complete the reps listed before moving onto the next exercise. If you complete the reps before the minute is up, use that time to rest. 

  • 30 Plank jacks
  • 30 Gate swings
  • 30 Split squats (15 each side)
  • 10 Spiderman push-ups (5 each side)

Go through this list three times for 12 minutes total. 

FITNESS TEST OF THE DAY

Repeat Test! Look at your previous score!

How many burpees can you do in one minute? 

RECORD YOUR SCORE:______

(We will repeat some tests, so you can compare scores) 

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