Warm O-Rama –
- Side Straddle Hops
- Wind Mill
- Mtn Climbers
- Navy Seal Burpess
Station 1 – Kettle Bells
- Standing Press
- Up right row
- Squat to press
- Alternate Row
Run
Station 2 – Upper Body
- Merkins
- Hand Jacks
- DIPS
- Dry Docks
Bear Crawl
Station 3 – Lower Body
- Lunges
- Squat Jumps
- Plank Jacks
- Squat Jacks
Frog Hop or run
Bodies (Let the Bodies Hit the floor) Donkey Kick on Bodies hit the floor and Merkins on 1,2,3,4
Mary –
- WW3 Situp (wKette bell)
- X and O’s
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