We gathered for the disclaimer and warm up and then I explained the Thang.    “Around the world” –  10 stations set up in a circle, 45 sec on, 45 sec rest but during the rest you walk all the way around the circle, past your station to the next one.   We had the necessary equipment set up at each station did the first round and then flipped over the cards for the 2nd round with new exercises.

1. KB swings
2. all 4’s kick thrus
3. burpees
4. chest press
5. arnold press
6. RDLs
7. ball slams
8. skaters
9. lateral band walk
10. pulse squats

Second round:

1. body circles
2. side plank roations
3. jump lunges
4. lat pulls
5. reverse fly
6. curtsey lunges
7. over the shoulder toss
8. dorothys
9. monster walks
10. blast off push ups

Then we each grabbed one heavy weight and did some standing core 30 sec on 15 sec rest

1. woodchops R
2. woodchops L
3. side crunch R
4. side crunch L
5. Overhead hold with march
6. imperial walkers
7. toy soldiers

Then we ended our time with COT and name o rama.  Thanks for joining me!