Gave Disclaimer

Warm up- 10 GM, TS, Arm Circles, High Knees, Kick Butt

Run around parking lot.

10 exercises for a minute each rest for 20 seconds between.  Run pickle or step ups if raining

1. Sit on bench hold weight with two hands stand up take weight overhead rainbow
2. Sit on bench hold weight with two hands stand up take weight diagonal over opposite shoulder. Switch at 30
3. Sit on bench hold weight between legs two hands swing like goblet over head and back down. Jump up off bench.
4. Plank position pull weight under body from left to right then back
5. V sit up position weights on shoulders do one press up at a time.
6. Bear crawl pose then row one arm at a time then move to plank position then one mountain climber back to bear crawl. Go slow
7. Stand with weight in one hand over head. Strong core and do high knees. Switch at 30
8. Curtsy lunges with weights pulse
9. Deadlift 3 count down and back up slow
10. Squat overhead press

Run pickle repeat list again

Ring of fire (hold Squat/ 10 monkey humpers, hold plank/ 10 pushups, hold reverse plank 10 tricep dips)