Thursday

Warm-up
Warm-up
Michael & Danny’s Playlist!

3 Rounds:
20 Butt Kickers
20 High Knees
20 Prisoner Jacks

2 Rounds
10 "Air" Sumo Deadlifts
10 "Air" Clean & Jerks
10 Windmills

Strength
Sumo Deadlift (15-15-15-15-15)
Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!

5 sets to get those Hammies & Glutes FIRM!

On a 90 second clock, 3 count on the way down

Workout
These Sleeves Are Prisons – Y’know What – So Is This Whole Shirt! (Time)
4 Rounds, alternating EMOM
Min 1: 15 Bench, Chair, Couch or Bar Dips
Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!
Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)
Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)

Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!

Abs
Abstober 22
4 rounds for quality of:
22 Rotational push up plank K2E, 1 count
22 Elbow plank kick backs, 1 count