Thanks to TagALong. . .she spread out her WEIGHTS on the tables so we could use the shelter.

We warmed up with the usual.

Then the thang:

45secs WORK, 15 secs REST

1- Alternating Squat Thruster

2- Lateral Lunge with Knee Lift R

3- Single Arm Dumbbell Snatch R, L

4- Lateral Lunge with Knee Lift L

Then we put on TubThumping and jump roped until we heard “I Get Knocked Down” and then we did a Burpee!  WOW!

Next Round:

1- Deadlift, Calf Raise

2- Backward Stepping Lunge, Bicep Curl

3- Devils Press (burpee with weights and then shoulder press)

4- Renegade Rows R, L

Song–> Brass Monkey.  Skaters until you get to the chorus and then you do Monkey Humpers (you’re welcome!)

 

Reverse Ladder (10-8-6-4-2 reps)

Block 1

1- Narrow Row

2- Reverse Fly

3- Lateral Hops

4- Front Raise

Block 2

1- Triceps Dips

2- Triceps Kickbacks

3- StarJacks

4- Overhead Extensions

Block 3

1- Bicep Curl

2- Hammer Curls

3- Froggers

4- Bicep Row

 

2 Teams AMRAP for 4 minutes

Team 1 does 5 push ups, 10 squats, 15 sit ups.  Then Team 2 does 5 push up, 10 squats, 15 sit ups.  Then, together we do 1 burpee.  Team 1 starts again, then Team 2, then 2 burpees!  I think we made it through 3 Rounds!  Nice Job!!