It started with a disclaimer and a 5-minute warm-up that included: shoulder rolls forward and back, head circles right and left, phelps, the world’s greatest stretch on both legs, 5 inchworms on your own, and ended with full pax j. jacks with each person counting to 10.

Explained the Thang:

3 different circuits with 4 moves/ 40 seconds of work and 20 seconds rest – each circuit focused on four areas: arms, legs, core, and cardio

Circuit 1: 40 seconds of work followed by 20 seconds of rest, rinse and repeat each circuit

• 2 hammer curls; 2 shoulder presses (band above your knees for extra credit)
• 1 deadlift; 2 walking squats; 1 deadlift (bands above knees)
• 2 plank jacks; bear hold with 2 shoulder taps (bands on)
• 2 squats; jump squat 180 right/left

Rucked with our heaviest weights around the pickle as our recovery.

Circuit 2: 40 seconds of work followed by 20 seconds of rest, rinse and repeat each circuit (NO BANDS)

• 2 back flys; 2 straight arm pullbacks
• 2 alternating weighted lunges with a calf raise
• 2 skull crushers with legs at 90 degrees; 2 toe taps
• towel slams

Rucked with our heaviest weights around the pickle as our recovery.

Circuit 3: 40 seconds of work followed by 20 seconds of rest, rinse and repeat each circuit (Bands two inches above knees)

• on knees: pushup, then pivot right- pushup and pivot left -pushup (essentially around the world pushups for 40 seconds)
• fire hydrants with a kick RIGHT and did LEFT a second time through
• side plank with a dumbbell pullover RIGHT and did LEFT the second time through
• 1 burpee: hop over your weight right and left

Held a chair pose for 1 minute and 30 seconds. We didn’t have much time to stretch – went right into NamARama and COT:

“Be strong enough to stand alone, smart enough to know when you need help, and brave enough to ask for it.”