Yep, I went browsing the Lexicon AGAIN and found some great stuff!

Warm up

The Thang:

TOP GUN (sorry no Tom Cruise or Val Kilmer, but Frito was showing off her Top Guns afterwards)

AMRAP 10 minutes:  5 exercise 10 reps each.  At each minute do 3 Star Jacks ( I changed it from 3 burpees cause we were doing burpees later)

1- Lateral Raises

2- Bicep Curls

3- Shoulder Press

4- Triceps Extensions

5- Upright Rows

 

The Dab (20 Mins)

10 burpees per minute (although the 2nd round we did froggers and increase by 2 reps each round) for 5 minutes –> think EMOM

then Run 1/4 mile

Repeat 4 times.  (we did 3 rounds this morning)

We finished with Captain Thor (1 big girl sit up and 4 American Hammers, then increase to 2:8, 3:12, so on until you get to 10:40)

We did Name O Rama.  I had a COT today!
Don’t worry about having the right words; worry more about having the right heart.  Max Lucado