We did a quick warm up and quickly jumped into our first THANG!  🙂

Partner AMRAP 5 mins (Partner A starts with 2 reps of 1st exercise, then Partner B does 2 reps.  Partner A will do 2 reps of 2nd exercise and switch to Partner B.  Once you get through the five exercises, start back at the top and add on 2 reps.  So, partner A will do 4 reps of 1st exercise then partner B will do 4 reps of 1st exercise.)

1st Round:

  • Burpees
  • Jump Squats
  • Push Ups
  • Jumping Jacks
  • Pylo Lunges (HC)

2nd Round:

  • Chest Press (heavy weight)
  • Superman alternate arm lift (medium weight or no weight)
  • Triceps Extension
  • Pec Fly
  • One Arm Snatch (HC)

Then we took our medium weights to the hill.

Partner A–> Run up hill and do 20 Straight Leg Kicks (EC)

while Partner B is doing a weight lunge walk around the triangle.  Switch when Partner A comes back

Partner A–> Run up the hill; 15 touchdowns

while Partner B is doing renegade rows!

Head back to the shelter!

Line up with all the weights at one end.  The person at the end will pick up a weight and pass to the person beside them and then do a burpee before they can pick up the next weight.  We did that until all weights were at the other side!  26 Burpees!  YES!

Ring of Fire:  Holding plank position.  First person will start with 1 pushup, then go around.  Next time around, 2 push ups.  We made it around to 4 push ups!

Nice work ladies!

Name O Rama

No formal COT but a challenge to MAKE EACH DAY COUNT!  I went to a visitation of a friend that used to come to my Pump and Step classes when I taught at Fitness Connection.  She passed unexpectedly last week at the age of 45.  Healthy female.  We are never guaranteed time, so make the most of each breath!  Tell folks you love them, reach out to folks you have not seen in awhile, go out to dinner with a friend, play with your kids when they ask, take that trip (get on the plane), etc.  Life is short!  Do all the things!