Disclaimer & Warm Up:

Moving warm up around half of track, stopping along the way to complete 11 reps of warm up exercises IC

 

The Thang:

11’s Round 1

1 Squat w/ bicep curl run to opposite end of parking lot complete 10 Burpees, all the way until 10 SwBC / 1 burpee

Ring of Fire #1

Hold weights OH, while each pax completes 11 tricep extensions

Hold weighted glute bridge while each pax completes 11 glute bridges

Hold serve the tray, while each pax completes 11 serve the tray pulses

11’s Round 2 – 

1 Renegade Row run to opposite end, complete 10 jump squats rinse and repeat until 10 Renegade Row /1 jump squat – we cut this one short on reps and distance due to time

Ring of Fire #2

With weights Hold sumo squat while each pax completes 11 sumo squat pulses

Boat Hold while each pax completes 11 American hammers

COT: Check on yourself as much as you check on Instagram!

Name o Rama