45 seconds on, 15 seconds rest
3 minute warm up-
Run. Shuffle. Run. Shuffle. Skip. Run. Skip. Run.
Alt snatch to squat press (1 weight)
Heismans
Squat cross body press
Hacky sack with bounce in middle
R lunge to dead lift fly
In and out quick feet
L lunge to dead lift fly
Jack knee jack knee
Push up to push backs
Squat twists
Recovery 45 seconds
Squat curl press
High knees
Row to kickback
Jack hacky sack
Alt Lunge lateral raise
Shuffles
Walking lunge curls
Hiccups
Squat lunge overhead press
Recovery 45 seconds
Repeat both sets 30 seconds work; 10 seconds rest
Recovery 30 seconds
Core – abs and back
Table top to Beast breathing
Bridge with alt reach overs
Beast step back plank to plank walk and reverse
Inspiration: Jeremiah 31:13 – “The young women will dance and be glad, young men and old as well. I will turn their morning into gladness; I will give them comfort and joy instead of sorrow.
FiA Knoxville 