Warm up: Inch worms w/ cobra, down dog, into runner’s stretch, Toy Soldiers, Knee Hugs + wide arms, arm flutters, shoulder rotations (L shape, rotate forward), hallelujahs, balancing lateral lunges, hamstring scoops, run the pickle

Thunderstruck Burpees

The Thang:

Divide into two groups

Group 1 STAY TOGETHER – Walk around pickle holding their weights stopping half way:

Each person completes (rotate when you’re done)

  • 10 squats with 15# ruck sack on
  • 10 overhead presses w/ 20# plate
  • kettlebell swings while you wait 

Continue walking w/ weights back to start

While group 1 is walking:

Group 2 is completing the exercise until Group 1 is back, then swap groups and repeat

*Round 1: DB Good mornings

*Round 2: DB knee slams (press one weight overhead, bring down as you lift knee up)

*Round 3: Kneeling woodchop R – switch sides half way 

Round 4: Kneeling woodchop L

Round 5: Side Lunge Slides (wide stance, hold weight in front, alternate back & forth)

Round 6: DB Overhead March

*Round 7: Plank Renegade Row + Cross body Mtn Climber

Round 8: Leg Drop + Weighted Crunch (hold weight above head, legs in air, drop legs, lift, then crunch)

Round 9: Bear Pull Thru

Round 10: Weighted Full Sit Up

*completed these rounds

COT: The myth is that there isn’t enough time. There is plenty of time. There isn’t enough focus with the time you have. You win by directing your attention toward better things.  Name O Rama