Warm Up: 5 minutes

Arm Circles (backwards & forwards)
Phelps
Torso Twists
Hamstring Scoops
Knee Hugs

Circuit 1: AMRAP for 8 minutes

Bench Press (12 reps)
Mountain Climbers (12 reps – 1,2,3,1; 1,2,3,2)
Decline Dumbbell Press (12 reps)

Circuit 2: AMRAP for 8 minutes

Bent Over Rows (12 reps)
High Knees (12 reps – 1,2,3,1; 1,2,3,2)
Lat Pullovers (12 reps)

Circuit 3: AMRAP for 8 minutes

Lower Half Bicep Curls (12 reps)
Jumping Jacks (12 reps – 1,2,3,1; 1,2,3,2)
Upper Half Bicep Curls (12 reps)

Circuit 4: AMRAP for 8 minutes

Overhead Press (12 reps)
Burpees (12 reps)
Side-to-Front/Front-to-Side raise (12 reps)

Stretch:

Cat/Cow
Child’s Pose
Thread the Needle

COT:

J.R.R. Tolkien – “The Fellowship of the Ring”

“All we have to decide is what to do with the time that is given us.”

This quote highlights the importance of making conscious choices about how we use our time, emphasizing the value of intentionality and purpose.

 

Welcome FNG Graceland!!!