Warm Up – Travel with Dynamic Movements:
AMRAP – 25 minutes
10 Lunge Squat Lunge Squat = 1 (with or without jump)
10 Bent over Row to Fly
10 Full Body Crunch
10 Broad Jump Burpees
10 Y Raises
10 Pendulum Lunge
10 Kick Backs
10 Goblet Squat with Tricep Extension
10 V Ups
10 Arnold Press
Lap of your Choice
5-minute Hiit Workout Intervals – 45 seconds on, 15 seconds rest
Light weights:
One arm forward and one back – alternating (bent over)
Around the World
Power T – alternating directions
Twisting W – turn at the top and twist back and down
Push up plus
Lap & Repeat
Inspiration: “Perhaps you were created for such a time as this.” Esther 4:14
FiA Knoxville 