Warm-up

The Thang.  Continuous Ring of Fire.  Weights of your choice

HOLD OR CONTINUED REPS  —–   EXERCISE

Tricep kick back ———- 12 Overhead Press

RDL’s ———————-  6 wood chops (HC)

Lunge Pulse (R) ————- 12 Jump squats

Lunge Pulse (L) ———– — 12 monkey humpers

Hallelujahs —————— 12 mountain climbers

Bicep Curls – —————- 12 push ups

Squat Hold —————— 12 Froggers

Bent over rows ————— 12 Front Raises

Skaters ———————– 12 squats

Calf raises —————— 6 star jumps

Plank Hold ————— 6 burpees

6 inches —————– 12 BGSU

Bridge Hold ————– 12 Bridge Kicks (HC)

Heels to Heaven ———- 12 bicycles

Side plank (L) ———— side plank leg lift

Side plank (R) ———- Side plank leg lift

Ankle biters ————- American Hammers