Warm Up:

JJ in cadence, high knees, butt kickers. Good mornings into runner stretch series in each side.

Thang: Tabata :20/:10 x4

Set 1.

Hand 2 hand swings

Two hand swings

Tuck up sit ups

Set 2.

Alt lunges (w/weight)

Goblet squats

Sprinter sit ups

Set 3.

Bird dog tricep kick backs

Surrender squats with weight held straight in front

Snack pass forward

Set 4. (Static/kinetic)

Lunge/lunge hold


Mt climbers/burpees


Final push 5 min EMOM: with weights

Snack pass out x5

Oil Derrick right x5

Oil Derrick left x5

Bent over row x5


6/13 is national random act of light day. Bring light to the darkness by surprising someone with an act of kindness.

“There are two ways of spreading light: be the candle or the mirror that reflects it.” Edith Wharton

Matthew 5:14-16

“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”

Thanks for joining me this morning!

Mary Lou