10-30 Airsquats, slow and easy, sit in the bottom for a little while
10-30 Shoulder Pass throughs slow...use a pipe, broomstick, or towel
10-30 Scap Pushups at slow tempo, push the range of motion
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Level 1, 2 & 3: On a 18 minute Clock, accumulate as many perfect
8 Count Bodybuilders as possible. Every 3 minutes starting at 0:00, run around your house, or approximately 1 minute (:30 out and back). If you can't run, jump rope for 1 minute. If you don't have a jump rope, do high knees/run/jog in place for 45 seconds.
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*Bodybuilders are not burpees. Don't completely rush through them so much that you get sloppy. You should be maintaining a plank and great pushup form like we've been practicing this week. Remember, this is 18 minutes, go at a sustainable pace.