Today  I suggested heavy weights for these exercises. I used a set of dice.  The Blue one had numbers 1-12. The red one had numbers 1-20.  Blue is for the exercise and Red is Rep count. Each Pax would roll the dice twice.   We would do the set of exercises 2x then run/walk the pickle.

Blue Die

1. Use 1 weight. Shuffle right, pick up weight and shuffle with weight to the left. Drop weight.. Shuffle back to the right and repeat.
2. Wood Chop
3.  in a squat, have both hands in front on bench ( or weight), stablize on one leg. Other leg steps in and out then straight leg up and down.
4. Halo  with lateral step to standing chest press
5. Have a weight on each side of mat,  walking plank to left side with left arm row.  Then walk to right , right arm row.
6. Weight Swing
7. Lat Pullover
8.  Snatches
9. Half burpee with 1 weight bicep curl and forward chest press
10. Up/up down/down – Push weight forward and drag back
11. Deadlift
12. Chest press/narrow chest press

After everyone had a change to roll, we had about 2 minutes left for stretch, COT and name-o-rama.