Disclaimer and standard Warm up

 

Devil Burpee “Sprints” – 30 sec work 1:30 recovery x 5  – if you can’t (or don’t want to) do running sprints, this is a great way to improve VO2Max – a marker for longevity!

The Thang:

Divide into 2 groups –

While group 1 carries weights to the far end of the big parking lot and back, group 2 is doing reps:
Swap, rinse and repeat. No counting!   Carrying weights helps with grip strength – another marker for longevity!

3 rows, stand, hammer curl

Skull Crusher w/ Glute Bridge

Split Squat L

Split Squat R

Bicycle legs + press

Squat pulse 2 drive to calf raise 2

Push Up + Punch

Hold weight OH sit w/legs out front, lift L out/in, lift R out/in

Weighted squat w/ heels on curb

COT: excerpt from the last few minutes of the Next Right Thing podcast w/ Jen Hatmaker

Name o Rama