Warm up in cadence to 10

Goof Balls>Butt Kickers

Moved to ground

Knee pull in on back> Right side clamb shells> Left side clamb shells

Moved to plank position

Mountain climbers>Fire hydrant Left>Fire hydrant right>Donkey Kicks Left>Donkey Kicks Right

On our feet

Seal Claps>Overhead claps>Arm circles forward >Arm circles reverse

Moved to Sport Court

10 minute warm up and Myrtls

2 Rotations 1st time 30 sec work with 30 second rest> 2nd rotation 40 second work 20 second rest

1 Abs

2 Jump over bench

3 Box Jumps

4 Tripod jump on bench

5 Chin up

6 Decline Push Up

7 Push Up Tap

8 Dip

9 Pull Ups

10 Bulgarian jump clap between legs LEFT

11 Bulgarian jump clap between legs RIGHT

12 Sumo Jump Knee tuck

13 Back Extension

14 Slam Medicine Ball

15 35lb dumbells shoulder press

16 Coupon Man Makers

 

Burn out 10 slow sumo squats, iso hold at the bottom 10 seconds

10 slow push ups, iso hold at the bottom 10 seconds

COT: I confess I have been dragging lately and it dawned on me what is my intention for being here?  In a Beachbody on demand workout I like they go around the gym and ask why they are here, things like for my kids, to be the best version of myself, good better best, never let it rest, until your good gets better and your best gets best.  I’d also add strong body strong mind, good health, not to burden my family with health issues later, mental health, depression, for our communities, and of course the PAX standing next to us! C’mon NOW!!