AMRAPS (As Many Rounds As Possible)
Bring Weights
Warm Up-
10C Windmills
10C Toy Soldiers
10C TickTocks
Arm stretches
Run Lap around Chapel
AMRAP – 4 Stations
6 min. each
Run Lap around Chapel after each station
| Station 1 | Station 2 | Station 3 | Station 4 |
| 10 G. T. O. Weights – Ground to Overhead | 10 Monkey Humpers/ Thigh Masters | 10 Kicks | 10 Burpees or Windmills |
| 20 Lunges (10 per side) | 20 Tricep Extensions | 20 Biceps curls to Overhead Press | 20 Dead Lifts |
| 30 Jump Squats | 30 Skaters | 30 Jumping Jacks | 30 Dead Bug Stretches(Think upside down Bird Dog) |
Run Long Lap around Chapel
10 min abs
60 sec Goal Post Glute Bridges
60 sec Windshield wipers
60 sec Full Body Roll Ups
60 sec Starfish crunch (X-ups)
60 sec Pilates 100
60 sec Bicycle Crunchs
60 sec Box Cutters
60 sec Plank
Inspiration: If you start this at 24 minutes, the message is excellent and so relevant to the times we are in. John Maxwell 8/8/21 FP Knoxville How do I define Success? That the people who know me best love and respect me the most.
Finish Well Mantra – John Maxwell
* I will be bigger on the inside than the outside because Character matters.
* I will follow the Golden Rule because People matter.
* I will value Humility above all virtues because Perspective matters.
* I will travel the High road of life because Attitude matters.
* I will teach only what I believe because Passion matters.
* I will daily develop my Potential because Growth matters.
* I will finish well because Faithfulness matters.
* I will play the infinite game because Legacy matters.
FiA Knoxville 