Disclaimer and Warm up 

The Thang – 45 sec work/15 secs rest

Round 1

1. Horizontal abduction (arms straight out in front, pull out fast, slow back in) 
2. Bicep R  (bend fast, straighten slow)
3. Bicep L  (bend fast, straighten slow)
4. Tricep R (straighten fast, bend slow)
5. Tricep L (straighten fast, bend slow)
6. Bow and Arrow R (pull fast, straighten slow)
7. Bow and Arrow L (pull fast, straighten slow)
8. Alt lat raise to side 
9. Lat pull 

Walk the pickle

Round 2

1. Double leg lift and lower (flat on stomach; squeeze glutes; lifting both legs @ same time)
2. Single leg pulse R (flat on stomach)
3. Single leg pulse L (flat on stomach)
4. Abductor R 
5. Abductor L 
6. Rainbow R 
7. Rainbow L 
8. Clamshell R 
9. Clamshell L 
10. Bear plank jack, alt donkey kick

Walk the pickle

Three cones spaced far apart. Repeat following sequence for 7 minutes: First cone – 7 monkey humpers; run to second cone – 7 jumping jacks; run to third cone – 7 plank jacks; run back to starting cone and repeat.  

Abs – Captain Thor (1 BGSU : 4 American Hammers). We completed 10:40

Stretch

COT – “I am no longer accepting the things I cannot change. I am changing the things I cannot accept.” — Angela Davis

Name-o-rama