12 stations in a clockface circle with exercises & reps at each station to complete, then you run around the clock to the next station.
1:00 Squat – Squat Shuffle – Squat – Squat Shuffle back (Legs)
2:00 20 (1L, 1R = 1) Skaters w/ Bicep Curls (Legs/ Arms)
3:00 20 Single Leg Deadlifts (10 L, 10 R) (Back/Booty)
4:00 20 Standing Obliques (1L, 1R = 1) (Abs)
5:00 20 Woodchoppers (1L, 1R = 1) (Arms/Core)
6:00 20 Thigh Masters (Monkey Humpers) (Legs)
7:00 20 Tricep Extensions to Hammer Curls (Arms)
8:00 20 Windmills (1L, 1R = 1) (Back – total body)
9:00 20 Bent Over Rows, Reposture, to Overhead Press (Arms/Back)
10:00 10 Burpees (Total Body/ Cardio)
11:00 20 X-Ups (1L, 1R = 1) (Abs)12:00 20 Clamshells (10 L, 10 R) (Abs/Thighs)
FiA Knoxville 