This workout is done in 5 parts.


Part 1 - (stationary hops)

2 min lateral hops R
30 sec rest
2 min lateral hops L
30 sec rest
2 min plate switches


Part 2 - (run throughs) 15 meter sprints with no less than 5 obstacles.  Each of the following will be done for 6 passes (down + back = 2)

high knee turnaround sprints
front hops 
karaoke (grapevines)
side hops R
high knee turnaround sprints
side hops L
squat jumps
plate hop burpees
rolling pushups
high knee sprints


Part 3 - STAB = (shoulders,triceps, abs & biceps)

Class does reps in unison on trainers count:

Shoulder Medley - 2  rounds

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 2 rounds

            10 narrow push-ups  BW
            20 skull crushers 15/20           
            20 OH French press 15/20

Ab Medley - 2 rounds

            20 situps 
            20 R side ups 
            20 L side ups            
            20 Superman back ext's 

Biceps 21s - 2 rounds   (see demo)      

            7 bottom to half 25/45
            7 half to full 25/45
            7 full 25/45


Part 4 - (run throughs) 15 meter sprints with no less than 5 obstacles.  Each of the following will be done for 6 passes (down + back = 2)

high knee turnaround sprints
front hops 
karaoke (grapevines)
side hops R
high knee turnaround sprints
side hops L
squat jumps
plate hop burpees
rolling pushups
high knee sprints


Part 5 - ("Rough Boy" squats)

30 sec squat
30 sec squat hold
1 min squat
1 min squat hold
2 min squat
2 min squat hold

Post all you are thankful for to comments.  

Thank You!

Here’s the thing, every year I sit down to make this post and begin to write how extremely thankful I am for you. Most years, as this one, I get several paragraphs into my thankful musing before proofreading and realizing how contrived it all sounds. Could there be any more self-serving a post than a giant, sappy “Thank You” post from a business owner on Thanksgiving?

I mean, I got a giant, sappy “Thank You” letter today from T-Mobile thanking me for my loyalty and truthfully, I switched to Verizon nearly a year ago. This made me doubt their thankfulness.

So, instead of going on and on about how very grateful I am for you and all you do for me and my family, I’ll just leave it with the title above.

So that you know … I mean it!

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