Warm up: good mornings, toy soldiers, arm circles/phelps/oh claps, butt kickers, high knees, windmills

The Thang:

Push Up Power Hour – Complete 1 min reps of each exercise. At the end of each minute, complete 3 push ups and continue to the next exercise. Pause after 5 min to walk/jog the pickle

• Alternating serve the tray (palms up)
• hillbillies
• sumo squat pulses
• Alternating oblique bends
• shoulder press

Walk/Jog the pickle

• single leg RDL
• single leg RDL other leg
• bicep curls
• OH March L (L hold weight overhead, R side down)
• OH March R (R hold weight overhead, L side down)

Walk/jog the pickle

• Kneeling woodchop R
• Kneeling woodchop L
• 4 Vpunches/2 American Hammer
• Drunken Mtn Climbers
• Blast off’s 

Walk/jog the pickle

• Glute bridge hold w/ skull crusher
• Tricep  Extensions
• Arnold Press
• Dead Bugs
• Kneeling hammer curls

Glute series 30 secs of each: w/ band – Glute bridge open/close, fire hydrants R/L, banded side steps length of parking space and back; no band: Narwhal R/L; bulgarian split squat R/L

COT: Quarterback Tom Brady said about success: The truth is you don’t have to be special. You just have to be what most people aren’t: consistent, determined and willing to work for it” 

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