Disclaimer & Warm up

The Thang

• Four Corners Escalator
  • 1^st Corner:
    • Plank Renegade Row (10)
  • 2^nd Corner:
    • Plank Renegade Row (10);
    • Step up glute squeeze w/ bicep curl (20)
  • 3^rd Corner:
    • Plank Renegade Row (10);
    • Step up glute squeeze w/ bicep curl (20);
    • Overhead tricep extension OR tricep kickback (30)
  • 4^th Corner:
    • Plank Renegade Row (10);
    • Step up glute squeeze w/ bicep curl (20);
    • Overhead tricep extension OR tricep kickback (30);
    • Jumping Jacks (40)

• Meet in the Middle for Abs – 45 secs w/ 15 sec rest for each
  • Russian Twist
  • Ankle Biters
  • Windshield Wipers
  • Crunchy Frogs

• Four Corners Escalator – take the escalator down (4 corners reversed)

• Meet in the Middle for Glutes – 45 secs w/ 15 sec rest for each
  • Dumbbell Donkey Kick R
  • Dumbbell Donkey Kick L
  • Weighted Glute Bridge
  • Monkey Humpers

• Four Corners Escalator – PAX Choice
  • 1^st Corner: Lateral arm raise w weights (10)
  • 2^nd Corner: Lateral arm raise w weights (10); Hallelujahs (20)
  • 3^rd Corner: Lateral arm raise w weights (10); Hallelujahs (20); Sumo squats (30)
  • 4^th Corner: Lateral arm raise w weights (10); Hallelujahs (20); Sumo squats (30); Calf raises (40)

Cool Down and Stretch

COT – Serenity Prayer: God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference

Name O Rama