The Thang:

20 secs squat thrusters with weights

20 secs push ups

20 secs squat jumps

sprint out to the cone and then back; rest a few seconds then repeat.

** We split up into 3 groups.  while the 1st group was going, the other 2 groups would either hold squat or a push up position, until the group was done.


Circuits (45 secs EXERCISE, 15 secs REST)

Circuit 1: pylo lunges, plank shoulder taps, sumo squats

5 Burpees

Circuit 2: Triceps overhead extension, 1/2 bicep curl while squat pulsing, front raises

5 Burpees

Circuit 3: KB swings, touchdowns, high Knees

5 Burpees


EMOM (6 Rounds)

4 Deadlifts

4 Burpees

  • add on 1 Burpee each round

ABs (same circuit set up as before)–> American Hammers, legs ups and weights to toes, ankle biters, big girl sit ups, bicycles, knees lower side to side


COT: You glow differently when your confidence is fueled by belief in yourself instead of validation from others

Name o Rama