Disclaimer & Warm Up 

Rock Paper Scissors – find a partner, play rock paper scissors – winner gets to do 3 burpees, losers completes 3 push ups; rinse and repeat for 10 rounds

 

The Thang:

Group 1 does stationary exercise while group 2 completes exercises at 4 stations; Swap & repeat – before moving to next round – break in between rounds for water

Station 1: Froggers 

Station 2: Monkey Humpers

Station 3: Sparky Crab HC

Station 4: Skater to single leg hop HC

	4 stations exercises	Stationary group
Round 1	5 reps	Sitting alternating Z press (weights parallel at shoulder height)
Round 2	10 reps	Deadlifts
Round 3	15 reps	Kneeling Hammer curls
Round 4	10 reps	Squat Swing + OH March
Round 5	5 reps	Renegade Rows

 

We had some extra time so we grabbed our weights and walked to the Ninja course to do 4 rounds of follow the yellow brick road – squats and overhead hold 

Abs/Glutes
30 sec rounds
>sit on bench – Hold weights wide, march knees, bring weights together under alternating knees
>sit on bench – Hold one weight, bring weight to alternating knee/twist (like sitting drunken mtn climber)
> sit on bench – Raise one weight overhead, marching knees, bring weight down to knees

>Weighted American Hammer

>Stand weight up on end, lift leg up and over, alternating

>Glute Bridge March

>hold Glute Bridge single leg lift

>repeat other side

>rainbows R

>rainbows L

 

COT: Aim to be the person

 

Completely forgot to do Name O Rama, but I had popsicles  🙂