After the disclaimer we started with a warmup of good mornings, toy soldiers, high knees, butt kickers, and some arm circles.  Then we took a jog around out to the road to grab a rock for the rest of the workout.  We did rounds of legs, arm, and core, alternating with agility work

45 sec on/15 sec rest for each: RDLs, Squats, Surrenders, Kneeling hip thrusts, and Bridges all holding the rocks

Sprint down to the end of the parking lot, then grab a parking lot line for agility work, 30 sec each: jog up/back pedal, lateral hops over line, skaters, quick feet, single leg hops

45 sec on/15 sec rest for each: Triceps overhead, Bicep curl, overhead press, Bent over row, Chest press 

Same sprint and agility work

45 sec on/15 sec rest for each: Woodchoppers, American hammers, Break dancers, Half Kneeling Halos, Plank Limb lifts 

Same sprint and agility work

Then we started back at the top doing one more round of the leg, arm core sets and running the pickle in between rounds in place of the spring/agility work.

I forgot to take a picture so you’ll just have to imagine it 🙂 Always a great way to start the day, thanks for joining me!