Warm up – 5 minutes cardio
The Thang:
7 exercises – 45 seconds work; 15 seconds rest; 45 seconds recovery
Round 1 – 2x
Bear crawl forward and backward on mat with pushup
dead lift, row and fly
8 quick feet; 8 mountain climbers
upright row to shoulder press
lunge hops
plank rows; bicep curls (2 of each)
squat, squat jump
After 2 rounds – 3 minute cardio boxing
Round 2 – 2x
pistol squat crunch- alternating
dead man pushups
narrow to wide squat jumps
beast kick throughs
Squat jump twists
rocket push ups
broad jump high knees back
*Burpee challenge – 25 burpees in 3 minutes
Final Round – 1x
SLDL row, curl, press – right leg
SLDL row, curl, press – left leg
kickback to overhead press
froggers (monkey humpers)
table pull throughs
banana rolls
plank hold
Inspiration – “Make time for friends”
Stretch and Name-o-rama
FiA Knoxville 