Traveling warm up around pickle – toy soldiers, hip openers, high knee skips, butt kickers warming up arms oyo 

The Thang:

7’s (Band around ankles, band for upper body)

Start at one side of parking lot, do 6 tricep pull downs HC, side step/monster walk to opposite side, complete 1 burpee; continue 5:2, 4:3, 3:4, 2:5, 1:6

 

6 exercises, 4 rounds. Complete round 1 then 1 min arm circuit

Complete rounds 2&3; then 30 sec arm circuit; complete round 4

(30 sec on 5 sec transition)

Squat to squat jump (band around thighs)

Alternating Kickbacks (band around ankles)

Plank Jack to push up (band just above knees)

Ab crunch Glute Bridge (arms straight for momentum, by side for glute bridge; band around knees)

OH knee crunch R to L (band around wrists w/tension)

OH knee crunch L to R

 

“Crisco’s version of sprints” aka Arm Circuit or Gwenneth Paltrow arms – (no bands)

1 min ea for round 1; 30 sec ea for round 2

Hallelujahs

Push water forward

Push water backward

Thumbs up Arms straight out small up & down movement 

Thumbs down repeat 

Abs: Trace ABC’s w/ legs in the air

COT: “You’re not a project; be kind to yourself” (excerpt from the book “The Lazy Genius Way” by Kendra Adachi)

Name O Rama – welcome FNG Laser!