Disclaimer & Warm up: Good mornings, arm circles/phelps windshield wipers, toy soldiers, JJ, inchworms w/ runners lunge 

The Thang:

It was a very rainy morning so we met up in the tunnel for 60-45-30 rounds. Complete each set of 3 exercises for 60 sec, then 45 sec, then 30 before moving on to next round

Round 1:

  • Weighted Squats
  • Bent over rows
  • Plank Jacks

Round 2:

  • Lunge pulses w/ weight (1 min each side)
  • Bicep curls
  • Skaters w/ a hop

Round 3:

  • Deadlift 
  • Lateral Raises
  • Jump Rope

Round 4:

  • Lateral/side lunge w/ weight (1 min each side)
  • Overhead Press
  • Burpees
  • We ended here due to time and skipped to abs

Round 5:

  • Calf raises w/ weight
  • Renegade Rows
  • Boy Bands

Abs: 100 lbc’s oyo

COT: “Don’t give up. Normally it’s the last key on the ring which opens the door.” Paulo Coelho

Name o Rama