WARM-UP

15 Good Mornings
15 Jumping Jacks IC
15 High Knees IC
15 Arm Circles Forward
15 Arm Circles Backward

15 Hip openers on each side

Jog the pickle

 

TEAM CHALLENGE

  • Split up into TWO TEAMS (TEAM UP AND TEAM DOWN)
  • Each team member is going to run down to the cups and try to turn the cups either up or down (you want the most cups in the direction of your team)
  • While that person is doing that, the rest of the team completes the following exercise (list on the board) until they complete the set (one round at a time). Yell DONE.
  • The person flipping cups runs back while another team member runs down to flip cups. Once the team member reaches the team, the next group starts on the next exercise.
    • Round 1: 40 jumping jacks
    • Round 2: 40 step-ups on the curb (alternating legs)
    • Round 3: 40 squats
    • Round 4: 40 mountain climbers on the curb
    • Round 5: Lunges
    • REPEAT

TEAM DOWN WON THE CHALLENGE

ARM WORKOUT

60 second – Shoulder Press
45 seconds – Bicep Curls
30 seconds –  Hammer Curls

15 seconds – Bent over rows

30 seconds  – BREAK

15 seconds – Shoulder Press

30 seconds – Bicep Curls

45 seconds – Hammer Curls

60 seconds – Bent over Rows

Jog the pickle

 

LEGS/CARDIO 

60 second – Heisman

45 seconds – Lunges
30 seconds –  Step-ups on the curb

15 seconds –  High knees

30 seconds  – BREAK

15 seconds – Heisman

30 seconds – Lunges

45 seconds – Step-ups on the curb

60 seconds – High knees

Jog the pickle

 

ARM WORKOUT

60 second – Shoulder Press
45 seconds – Bicep Curls
30 seconds –  Hammer Curls

15 seconds – Bent over rows

30 seconds  – BREAK

15 seconds – Shoulder Press

30 seconds – Bicep Curls

45 seconds – Hammer Curls

60 seconds – Bent over Rows

Jog the pickle

AB WORKOUT

60 second – Leg Raises
45 seconds – LBC
45 seconds –  Plank

COOL DOWN

COT – “We will all find ourselves neck deep in mud someday. That is the time to sing loudly, to smile broadly, to lift up those around you and give them hope that tomorrow will be a better day.” Admiral William McRaven – Make Your Bed

 

NAME O RAMA

PAX Missing from names: Beemer (FNG), Waffles