Disclaimer + standard warm up 

Jump Squats 30 sec go as hard/fast as you can followed by 1:30 rest x 5

The Thang:

Choose your own adventure 

After completing each exercise, run to the end of the parking lot and back

Finish each category before moving to next category

 

Upper Body 10 reps	Lower Body 10 reps	Core 10 reps
Single Arm OH Press HC (weights)	Deadlift (weights)	Sitting, legs out straight, lift up and over weight HC (stand weight on end)
Tricep extensions or kickbacks (band or weights)HC	Split Squats (weights)	Glute Bridge Marches HC (band just above knees)
hallelujahs w/ toe tap (band @ ankles)	Curb Squats (heels on curb) (weights)	OH March (hold weights overhead, band around bottom of feet) HC
Hammer curls (weights)	Calf raises (weights)	Lateral Walks L/R (band around ankles)
All 4’s (crawling position) Tricep Taps HC band around wrists  L Wrist to L knee  R wrist to R knee	Fast feet squat out/out/in/in band @ ankles	Fire hydrant + donkey kick (Band just above knees) HC

2 minutes of Get Ups

COT: Treat failure like a scientist. Each attempt is an experiment. Each mistake is a clue. You’re not failing, you’re refining. 

Name O Rama