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Warm Up:

5 Good mornings, 5 Steve Earle’s (squat to hillbilly), 5 arm circles forward/backward, 5 OH claps 

10 Jumping Jacks

Repeat w/ 6/12, 7/14, 8/16

10 World War 3’s

The Thang:

4 corners + World War 3’s in center – Q’s choice (bear crawl/lunge walk) to travel to each corner then travel back to center to complete WW3’s before moving on to next corner

5 push ups, 5 dips, 5 decline push up, 5 carolina dry docks 

10 Hallelujahs 

Repeat for 6/12, 7/14, 8/16

 

10 World War 3’s

5 narrow squats, 5 monkey humpers, 5 sumo squat pulses, 5 bear hold taps 10 blast off’s 

Repeat for 6/12, 7/14, 8/16

5-10 w/ good form World War 3’s

5 Burpees, 5 Sparky Crabs, 5 drunken Mtn Climbers, 5 Shoulder Taps

10 Plank Jacks

Repeat for 6/12, 7/14, 8/16

5-10 w/ good form  World War 3’s – stay in center for glutes

5 fire hydrants R, 5 fire hydrants L, 5 Narwhals R, 5 Narwhals L, 

10 glute bridge march

Repeat 6/12, 7/14, 8/16

Give it all you Got World War 3’s

COT: Want to feel better instantly? Listen to your labels.We often label ourselves without realizing the damage we’re doing. Don’t say “I’m Disorganized”, as if that was assigned at birth. Instead say, “I’m learning organization”. Labels are never permanent unless you allow them to be. 

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