Warm Up – the usual

The Thang = Interval timer of 60 sec exercise 1, 60 sec exercise 2, 30 sec exercise 3 and then 20 sec rest.  we repeated each round twice

Round1:

  1. bent over row
  2. bicep curls
  3. plank drag

Round 2:

  1. side lung L
  2. side lunge R
  3. goblet squat

Round 3:

  1. Wood chop r
  2. wood chop l
  3. dead lifts

ROund 4:

  1. Single leg RDL R
  2. single leg RDL L
  3. Plank

Round 5:

  1. Backward lunge R
  2. Backward lunge L
  3. squat

Round 6:

  1. BGSU
  2. American Hammer
  3. Bicycles

Round 7: (only time for one round)

  1. kneeling side plank with leg lift R
  2. kneeling side plank with leg lift L
  3. Bridge march