Disclaimer made that I am not a professional, you are here at your own risk and modify as needed.

Warm-up: good mornings, windmills, toy soldiers, high knees, butt kickers, arm circles front and back and Phelps arms.

The Thang:

EMOM–each set 2x through for 10 min, then 2 min rest to transition to the next set.

Lunge with knee drive and jump, right-15

Lunge with knee drive and jump, left-15

prisoner squat with a heel tap-16

lunge with butt kicker, right-15

lunge with butt kicker, left-15


Blast-off push-ups-10

Rotating row, right-15

Rotating row, left-15

Hand Release push-up-10

Tricep dips-20


Squat jumps-15

High knees-20 HC

Fast feet-45 sec (we were too fast to count ;))

Curb kicks-45 sec

Butt kickers-20 HC


We had 7 min to finish up with PAX choice abs and then our COT:

“A bottle of water can be 50 cents at the supermarket, $2 at the gym, $3 at the movies and $6 on a plane. It’s the same water. The only thing that changed its value is the place. So, the next time you feel your worth is nothing, maybe you’re at the wrong place.” –Kobi Simmons

We welcomed a FNG, Fruit Loops today! 🙂

Thanks for starting your morning with me!