Disclaimer 

Warm up: Inch worms w/ cobra, down dog, into runner’s stretch, Toy Soldiers, OH claps, JJ, arm circles, run the pickle

The Thang:

Burpee Power Hour – Complete 1 min reps of each exercise. At the end of each minute, complete 3 burpees and continue to the next exercise. Pause after 5 min to walk w/ heavy weights around the pickle

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

WALK

• 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

• Kneeling woodchop R
• Kneeling woodchop L
• Bear Pull Thru
• Full body taps (shoulders, hips, knees, toes)
• Blast off Push Ups

WALK

• Narwhal hold R w/ skull crusher
• Narwhal hold L w/ skull crusher
• Shoot Thrus
• Split Squat L
• Split Squat R

WALK

• Fire hydrant R
• Fire hydrant L
• A Frame American Hammers (L side, lift above head, R side)
• Dead bugs

3 BGSU’s between ea minute for the last two rounds

Name O Rama  -thankful for these ladies showing up today -a small but mighty crew! 

COT: Every woman’s success should be an inspiration to another. We’re strongest when we cheer each other on. – Serena Williams