Up Next in Week 3

• 

  31:26

  Level 4 Lunging with Spiderman

  Level 4 Lunging with Spiderman

  4 single stacks with 8 reps per exercise (4S8R)

  Stack 1 (starts 04:14)
  Twist and Reach
  Spiderman Arm Circles
  Long Kneeling (arms at SL)
  Stepping Lunges

  Stack 2 (starts 11:38)
  Y Cuffs with rotation
  Spiderman A-Frames
  Long Kneeling (arms at SL)
  Side Lunges SL

  Stack 3 (starts 19:19)
  Hip Twi...

• 

  31:49

  PYRO ANGEL

  PYRO ANGEL

  Warm Up- High Knee March

  PYRO
  3 rounds with 3 exercises. 50s on/10s off.
  Skydivers
  Squat to Deadlift
  Squat Thrust

  ANGEL
  3 rounds with 3 exercises. 60s on/10s off.
  Double Drop
  Negative Pull Up / Fast Swimmer
  SL RDL to T Arm Squat

  Cool Down- Hip & Spine Stretch

• 

  30:16

  FIREFLY LEGEND

  FIREFLY LEGEND

  Warm Up- Jumping Jacks

  FIREFLY
  3 rounds with 3 exercises. 50s on/10s off.
  S-reach
  Starfish Pillar
  Full Saxon Lunge

  LEGEND
  3 rounds with 3 exercises. 60s on/10s off.
  Let Me In
  Starfish Drop
  1-legged Box Squats

  Cool Down- A-Frames