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B. Grasshopper

B. Grasshopper

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Keeping hips square, pull right knee to left elbow, then back to plank. Pull left knee to right elbow, then back to plank. Do one more knee pull to each side, then hop feet toward hands.

C.

Jump, clapping hands overhead.

A. Renegade Row

A. Renegade Row

A.

Start on floor in plank with a weight in each hand. Shift weight into right hand, then pull left weight toward chest. Return to start. Switch sides; repeat.

B. Criss-Cross Pickup

B. Criss-Cross Pickup

A.

Stand with feet wider than hip-width apart, toes turned out slightly, hands by sides. Squat, reaching right fingertips to touch floor between feet to start. Immediately jump,

B.

landing in standing with left leg crossed behind right. Immediately drop to start with left fingertips touching floor.

A. Lunge Pull-Over

A. Lunge Pull-Over

A.

Stand with feet wide, holding one weight horizontally by both ends at chest with arms bent downward. Rotate body 45 degrees toward right, bending legs 90 degrees to come into a lunge.

B.

Stand, rotating back to start, pressing weight overhead. Switch sides; repeat.