Disclaimer & Warm Up

I promised the Pax we’d warm up quick, so we got started right away! Jog the pickle, good mornings to squats, Runners Lunge, Mobility w/ hops/knees to ground, feet/heel raises, arm circles/phelps

The Thang: Pyramid of Pain 

Round 1: 5 exercises 4 reps each – Run the hill 5 times (Up & down =1)

Plank Pull Thru’s HC

Single Leg DeadLifts HC

Renegade Rows HC

Burpee Breakdown

Squat to Diagonal Press 

 

Round 2: drop Squat to Diagonal Press, but increase reps for remaining exercises to 8  – Run hill 4 times

 

Round 3: drop Burpee Breakdowns, increase reps for remaining exercises to 12 – Run hill 3 times

 

Round 4: drop Renegade Rows, increase reps for remaining exercises to 16 – Run hill 2 times – we completed 16 single count RDL’s

 

Round 5: drop Deadlifts, increase reps for remaining exercise to 20 – Run hill 1 time – we completed 20 EC plank pull thru’s

 

Bandwork: 30 sec
Lateral side walk L

Lateral side walk R

Monster walk forward

Monster walk backward

Fire hydrant donkey kick combo R

Fire hydrant donkey kick combo L

Glute Bridge Marches

Abs: 30 sec of each

Up & Over’s

Lift em High Heels to Heaven holding weight on ground as anchor above head

Bird Dogs R/L

Dead Bugs R/L

Plus bonus mobility exercises for hips!

COT: With so much uncertainty in our world and in our own lives, we crave peace and certainty.  But, peace doesn’t come from knowing the plan. It comes from knowing the Planner. Faith isn’t God giving you every answer. It’s trusting that He’s already gone ahead of you. 

Name o Rama