Warm-Up

1. 15 squats
2. 10/leg reverse lunges
3. 5 inchworms
4. 20 high knees
5. 10 lateral lunges

Block 1 – “Cinco Strength” (10 min)

5 exercises 

1. Goblet Squats – 15
2. Reverse Lunges – 10/leg
3. Romanian Deadlifts – 15
4. Squat Pulses – 25
5. Jump Squats (or calf raises) – 10

Cardio Choice 1

Choose your spice level:

• 🌶️ ½ mile run (full track lap)
• 🌮 ¼ mile walk (1/2 track lap)

When finished:

• Hold a wall squat

Block 2 – “High Five Legs” (10 min)

Format: 50 sec work / 10 sec transition
2 rounds

1. Bulgarian Split Squat (R)
2. Bulgarian Split Squat (L)
3. Sumo Squat (DB)
4. Step-back lunge → knee drive
5. Glute bridge (weighted if possible)

Cardio Choice 2

Same choice:

• ½ mile run
• ¼ mile walk

 

Finisher – “5-5-5 Burner” (10 min)

5 rounds total

Each round:

• 15 squats
• 10/leg alternating lunges
• 15 DB deadlifts
• 5 burpees

we ran out of time and didn’t complete the whole finisher