The Sub

The Sub

This is a [Other] pattern from www.turnstep.com. (pattern 16685)

• 2 Minutes jumping rope
• Quick stretch
• 1 lap fast one lap jog, repeat for 3-5 minutes
• Recover with some weights: chest press to a overhead - 3 sets of 10
• Flys- 3 sets of 10
• Biceps for 100
• Tricep extension: 3 sets of 10
• 100 Squats 50 regular 50 double-time
• To the basketball court:
• Leap frog jump do a burpee come up with a explosion jump - down the court and back
• In a circle, backs in the center, have class squat down (low) and pass medicine ball around 1 minute switch directions 45 seconds, switch directions 30 seconds, switch directions 15 and switch.
• Back upstairs:
• Partners abs
• 1 Person lays down partner on toes hands out crunch up turn touch hands and down for 1 minute switch partners
• Person lays down legs up partner pushes down on toes touch heels to floor and back up also do for 1 minute

Added by Lynn Osborn to www.turnstep.com adapted by Chelsy Hooper