There was no workout for Wednesday so that athletes could a rest day. See below for Thursday's workout, if you don't know an exercise click the link to see video.
At Home Strength Circuit
Warm Up:
JUMPING JACKS 2X60 SECONDS
SQUAT JACK 2X60 SECONDS
IN AND OUTS 2X60 SECONDS
Rest: Take one minute to catch your breath.
Warm Up Continued:
FROG PUMPS 2X15 REPS
LATERAL BEAR CRAWL 2X45 SECONDS
SHOULDER Y TO LIFT OFF 2X12 REPS
Rest: Take two minutes to catch your breath.
First Tri-Set; do these exercises together for four rounds
BODYWEIGHT SQUAT 45 SECONDS
HAND-RELEASE PUSH-UP 45 SECONDS
Windmill Stretch 8 reps each side
Rest: Take two minutes to catch your breath.
Second Tri-Set: Three rounds!