Traveling dynamic warm up -at mat work in all exercises with warm up
Inchworm-push up-hop squat jump-push up-inchworm back jump-repeat
Squat to cross feet
Crab reach-crab kick touch -alt sides
Hacky sack heel touches
Squat touch middle lunge hands up-alt
8 high knees, 8 mountain climbers
Kicker push ups-alt
X2
Curb to curb run- each time add 10 curb taps – for entire song
Row/fly
Squat squat jump
R,L, Both Kickback
Jack to alt lunge hop
Lat raise to front arm raise with alt lunge
Alt Squat jack touch downs
R,L, both overhead press
X2
Curb run – each time add 10 curb runs for entire song
Final round – 30 seconds each
Standing weighted oblique crunch – R
Boat with curls
Standing weighted oblique crunch -L
Alternating mermaid crunches
Sprinter abs
Dolphin to plank
3 legged dog with twist to ground rotation – alternating
Inspiration: song by Church of the city – “God Turn It Around”
