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Warm up: Dynamic warm up around part of the lake, arms circles, Phelps, butt kickers, high knees, 1 min wall sit and brisk walk back to shelter.

The Thang:

8 stations with 3 exercises each. Perform each exercise 10xHC for 1 minute, then 15 seconds rest and repeat for 1 minute. During next rest period, move to next station.

Station 1- high knees, push ups, ankle biter

Station 2- jump squats, shoulder taps, bicycles

Station 3- reverse lunge, plank up/down, Russian twist

Station 4- skaters, mountain climbers, flutterkicks

Station 5- donkey kicks, floggers, imperial walkers

Station 6- LBC’s, monkey jumpers, plank jacks

station 7- renegade rows, step ups, tricep dips

Station 8- dead lifts, split squats, Dorothy’s

5 minute abs- pax choice

Cool down