Disclaimer & Warm Up

The Thang:

Parking Lot Stations 

40 sec on 20 sec rest to transition; complete 2x

Plank Pull Thru (1 heavy)

Goblet Squat – 26# sandbag

Push Ups

Kettle bell swings (35# sandbag)

Crossbody lateral raise (light)

American hammers (1 heavy)

Shoulder Taps

Jump Rope

Squat to OH Press (20 lb plate)

Ball Slams

Farmer carry around the pickle – something heavy in both hands

Glutes/Hips/Core: 30sec w/band then repeat 1-4 again

1. Lateral side steps L
2. Lateral side steps R
3. Monster Walk Forward
4. Monster Walk Backward
5. Fire hydrant/donkey kick L
6. Fire hydrant/donkey kick R
7. Balance weight transfer L
8. Balance weight transfer R

 

Name O Rama

COT: We’re training for life!