Warm Up:

Mosey around the pickle
Various upper body stretches because we were about to GET IT IN

The Thang:

Alternate between 45/15 (45 sec on, 15 sec rest) circuits and 4-min AMRAPs

45/15:

• DB Bench Press
• DB Renegade Row
• Cardio Burst – Burpees

AMRAP:

• 15 Bent Over Rows
• 15 Overhead Press
• Cardio Burst – 20 High Knees (HC)

45/15:

• DB Wide Bicep Curls
• Overhead Tricep Ext.
• Cardio Burst – Mountain Climbers

AMRAP:

• 15 Lat Pullovers
• 15 Chest Fly
• Cardio Burst – 20 Jumping Jacks

45/15:

• Arnold Curl + Press
• Serve the Tray
• Cardio Burst – Shuffle-Shuffle-Tap

AMRAP:

• 15 Side-to-Front Raises
• 15 Tricep Ext.
• Cardio Burst – 20 Jump Squats

45/15:

• Standing DB Shoulder Rotation
• Close Grip DB Chest Press
• Cardio Burst – Plank Jacks

AMRAP (6 Min):

• 15 DB Superman
• 15 Drag Curls
• Cardio Burst – 20 Running Man (HC)

COT:

My life started getting better when I stopped pouring into cups that don’t pour into minme. Family, friends, colleagues and acquaintances included. I know it sounds harsh, but yuou deserve to be treated as good as you treat others. You deserve people who show up for you.

Welcome FNG TSA!