Sr Dryland @ Home
Alternate days doing workout below with days doing 60-90 min moderate intensity cardio (run, bike, climb, stationalry bike, row, jump rope).  Goal = 6 wkouts/wk

5 mins arm swings, shoulder activation

• 12 jumps w/ forward arm swings
• 12 jump w/ backward arm swings
• 12 X cross
• 12 boot strappers
• 12 windmills

• 15s plank
• 5 up/down planks
• 12xbird dog (5s)
• 15s iso
• 8xeach iso arm march
• 5 up/down planks
• 10s each down dog single leg into pigeon
• 15s plank
• 10 x spiderman lunge

1:00 Break

Thera Bands:

• 30s pulls
• 30s push
• 30s each way Standing Pallof Press
• 30s Watusi
• 30s pulls
• 30s flies
• 30s Snow Angels
• 30s pulls
• 30s breast
• 30s Archer
• 30s W to Y neg
• 30s each way cable cross

Break

• 15 body squats
• 12x lunge w/ med or slosh (or a 5-10 lb item)
• 12x toe touch w/ med (any wt or heavy item)
• 15x each 2 squat/1 squat streamline jump
• 12x sit up w/ med  (or a 5-10 lb item)
• 8x5s supine leg march
• 12x v situps w/ med
• 8 x Roll back/stand
• 10 burpees
• 20 skiers

6:00 EMOM 1:00 rest.  do 2 times
  {6x6s dead bug
  {30xLizard foot
  {1xStarfish progression