For 2022,  the workout consists of 2 EMOMs each with 20 exercises with a rep count of 22.  No Repeats ( other than Right/left)

EMOMs included the warmup (first 5)  and cool downs (last 5).

EMOM #1

  1. Jumping Jack – finish minute with big arm circles forward
  2. High Knees –  big arms circles backwards
  3. Butt Kickers – Phelps
  4. 3 down 1 up Squats
  5. Lateral Squats  – good mornings
  6. Prayer Pulses
  7. Dips
  8. Pendulum Lunges R -DB
  9. Pendulum Lunges L -DB
  10. Mountain Climbers
  11. Ski Abs
  12. Push off Push ups
  13. Overhead Tricep – DB
  14. Kettlebell Swings – DB
  15. Curtsy Lunges -DB
  16. American Hammer-DB
  17. Plank Jack
  18. Overhead Press -DB
  19. Dorothy
  20. Brooke Burkes

EMOM #2

  1. Bent over Row R DB
  2. Bent over Row L DB
  3. Knee Repeater R & L
  4. Lateral Squat – alternate hand with DB
  5. Shoulder Taps
  6. Bicycles
  7. Supermans
  8. Pull overs – DB
  9. Skaters
  10. Jump Squats
  11. Jabs
  12. Single Leg Hip Bridge R & L  DB
  13. Hip Bridge ( up/open/closed/down)
  14. Monkey Humpers
  15. LBC

CoolDown  ( 30 sec each)

  1. Figure 4 R & L
  2. Spinal twist  R & L
  3. Down Dog
  4. Quad Stretch R/  5  scoops
  5. Quad Stretch L / 5 scoops