Warm up

Arm circles, Phelps, good mornings OYO
Pickle with high knees, butt kicks, and side shuffles

5 inch worms into plank with opposite arm/leg lifts

The Thang

3 consecutive exercises,  20 sec rest between sets for 3 sets; 1/2 pickle between exercise groups

1. 10 squat press, 10 bent over rows, 10 push ups

2. 10 bicep curls, 10 split squat with over head hold, 10 tricep kickbacks

3. 10 sumo squats with a lateral leg raise, 10 over head press, 10 snatches

4.  10 side lunges, 10 reverse fly, 10 burpees

5. 10 heels to heaven, 10 bear crawl side to side on mat with chest taps, 10 sec hollow hold


COT: “Be strong enough to stand alone, smart enough to know when you need help and brave enough to ask for it.”