Warm-Up/Stretch:  

• Motivators from 7
• 10 burpees
• Don Quixotes
• Mountain climbers in cadence
• Imperial walkers
• Bonnie Blairs
• Apollo Onos
• Rifle Carry to grass

THANG:  Alternate between traverses and coupon exercises.

Traverses: Sprint and job back Karoake left there – Karaoke right back Broad jumps 1/2 way – jog back Lunges 1/2 way there and back Buttkicks both ways Cherry pickers both ways Spring and jog back Karoake left there – Karaoke right back

Coupon Exercises:  Curls to 20 x 4 Overhead press to 20 x 2 Chest press to 40 x 2 Rows to 20 x 2 Skull crushes to 20 x 1 Calf raises to 20 x 3 (normal/sumo/pigeon)

 

Additional Exercises mixed in:

Quadraped thoracic rotations

one legged glute bridges

regular glute bridges

Donkey kicks

American hammers

 

 

COT: 

The first to apologize is the bravest.

The first to forgive is the strongest.

The first to forget is the happiest.