Warm Up

The Thang:  Reverse Pyramid (10-8-6-4-2 reps)

Block 1:

Narrow Rows

Squat press

push ups

Squat Jumps

Dumbbell at chest- kneel to stand

Long Jump and bounce back


Block 2

Renegade Rows

Right lunge and side raise

left lunge and front raise

Devils Press

Hammer Curls

Lateral Jump over the Dumbbell


Block 3:

Tricep Pushup

Tricep Kickback

Triceps Overhead Extension

Mountain Climbers

Shoulder Press

Jumping Jacks


Heads, Shoulders, Knees, Toes, Cone

Fast feet then Q called out head (put hands on head), shoulders (hands on shoulders), knees (hands on knees), toes (burpee) and Cone (sprint to the cones and back)



Name or Rama