Warmup – the usual

The Thang = Interval Time scaling up/down.   1 min, 45 sec, 30 sec, 15 sec, 30 sec, 45 sec, 1 min.   With a run in between.   Each round focused on a specific muscle group

Lower Body

• Squat, lunge (R), Monkey Humpers, Split jumps, Monkey Humpers, Lunge (L), Squat

Lower Body (2)

• Skaters, Calf raises, squat hold, burpees, squat hold, calf raises, skaters

Upper Body

• Dry docks, plank taps, push ups, swimmers, push ups, plank taps, dry docks

Glutes

• Donkey kick (R), Fire hydrant (R), Narwahl (R), Bridge Hold, Narwahl (L), Fire hydrant (L), donkey kick (L)

Core

• Plank, side plank left lift (R), ankle biters, flutter kicks, ankle biters, side plank leg lift (L), plank