OTB @ The Valley
PAX: McQueen, Mentor, Dig, Snapshot, 007, FNG Trek
Q: Canary
Warm-up (3 mins)
The Thang: JACK AND JILL
(Tabata 45s work/15s rest)
*** 3 rounds ***
J – Jumping Jacks
A – Arm front/side raises (light weights)
C – Crab walk / Crawl
K – Kick backs / Knee to elbow
A – Around-the-world Burpees
N – Narrow push-ups
D – Down and back sprints
J – Jump squats
I – In & Outs
L – Lunges w/overhead press (light weights)
L – Leg lifts
Pail Carry (filled with weights): Split into 2 groups and form 2 lines (across from each other). One girl will carry 2 buckets to the other side, then handoff to next girl in line. Meanwhile, Everyone does one exercise (i.e. plank, squats, jumping jacks, etc) continuously until each girl has a turn to carry buckets.
Cool Down
Inspiration: Live boldly!
2 Tim 1:7 For God gave us a SPIRIT not of fear but of POWER and LOVE and SELF-CONTROL.
FiA Knoxville 