Disclaimer

Warm up

The Thang:

it’s 5:30.  SO 5 exercises, 30 reps each then travel across the parking lot and back.

Round 1:

1- Shoulder Taps (HC)

2- Mountain Climbers (HC)

3- Squats

4- Smurf Jacks

5- Calf Raises

TRAVEL–> Burpee, Broad Jump

Round 2:

1- Boy Bands

2- Push Ups

3- Froggers

4- Kangaroos (4 high knees, 1 jump squat)

5- Jumping Jacks

TRAVEL–> Run down and back

Round 3:

1- Front Raises

2- Skull Crushers

3- Blast off Push ups

4- Deadlifts

5- Shoulder Press

TRAVEL–> Lt Dan (1 squat and 4 lunges)

 

LOAD THE BUSES

Run to furtherest cone–> 10 Froggers

Back to start line–> 10 Jacks

Run to 2nd cone–> 10 squats

start line–> 10 Jacks

3rd Cone–> 10 Triceps Dips

start line–> 10 Jacks

2nd Round

Run to furthest cone–> 10 Hurpees (Hand Release Push Ups)

back to start line then to

2nd cone–> 10 pylo Lunges

back to start line then to

3rd cone–> Monkey Humpers

back to start line

 

4 min EMOM

start with 10 alternating DB snatches.  Increasing the rep by 2 each minute.

Abs

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