Warm up with running and dynamic movement
10 Each Round – Do This Together
Round 1 –
- Tricep extension to Around the world
- Curl Twist to hammer down; Hammer up twist to curl down
- One legged tricep dip – switch legs
- Tricep kickback to shoulder press
- Curl to dumbbell cross body presses
Run Long Lap
Round 2 – On Your Own – 5 burpees in between each exercise; long lap after all five exercises
Round 3 – On Your Own – Short lap between each exercise; long lap after all five exercises
Round 4 -All 5 exercises on repeat with optional lap after completing 5
Finish with Core: 45 seconds each – 2 rounds
Butterfly Crunches
Drunk Climbers – slowly
Dead Bugs
Plank knee drops
Inspiration: “Maybe today will be the day I like that person.”
FiA Knoxville 