Ladies love the Bog-Man

Warm Up:

Stretching:

3 Minutes on your Own

What is sore?

Lots of shoulders today – are they tight?

Hip flexors Stretched? 

2 Rounds:

25 Seal Jacks

20 Plank Quad Taps – 10 Ea. 

15 Scapular Push Ups – Down =1/Up=2

10 Table Top Stretches

5 Reverse snow angels

Metcon

Deck of Cards 

Plank Shoulder Taps 

Crunches 

Dips 

Weighted Squats or Air Squats 

Joker – 100 Cross Body Mountain Climbers

Joker – 100 Flutter Kicks (Each Leg)