Disclaimer

Warm up: Inch worms w/ cobra, down dog, into runner’s stretch, Toy Soldiers, Knee Hugs + wide arms,JJ in cadence, arm circles

The Thang:

This is a repeat of a Q I did at Double D a few weeks ago w/ some modifications. 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 down the big pickle and back. We alternated to push ups when we were down on our mats

• lateral raises
• 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)
• Single Leg Dead Bugs (knee bent pushing hands, straighten other leg,
• Other Leg

(we did 3 BGSU’s between each minute)

Name O Rama

COT: You can’t be best friends with everyone, but you can:
Notice everyone, be friendly to everyone, make room for everyone, root for everyone, empathize with everyone. KIND bars for everyone!