Blue/Gold Drylands@Home Week 3
    - See it Live

Warm-up (~10 min.)
:30 sec. jumping jacks
:30 sec. high knees
:30 sec. standing lateral kick outs
:30 sec. butt kickers
:30 posterior/anterior jumping jacks
Repeat 3x (or 4 rounds in total)

—Break—

Main
Set 1
5 X-squats + 1 tuck jump
10 planks jacks
3 push-ups
Repeat 3x (or 4 rounds in total)

Set 2 – Therabands (~5 min.)
:30 sec. pulls
:30 sec. Watusi
:30 sec. archer
:30 sec. reverse flies
Repeat 1x (or 2 rounds in total)

—Break (if needed)—

Set 3 (~7 min.)
4x10 sec. alt. high plank à low plank
:30 hollow body hold
:30 sec. supine bridge
8x5 sec. deadbug
:30 sec. rear support
10 sit-up get-ups
Repeat 1x