We warmed up with 10 squats, side lunges to runners lunge to triangle then roll up slowly do that for both left and right. 10 forward arm circles and 10 backward arm circles.
Chest fly 20, renagade rows to OHP 10, bicep burnout (down half way up, halfway to all the way up and then swing out from midline) 10,8,6,4,2
Donkey kicks 20, plank Jack’s with kick back 10, firehydraint 20
In and outs 20, bear hover may crawl 10, superman 20
Bridge hold with chest press 20, flunge pulse 10, triceps burnout (kickbacks and kickback pulse) 10,8,6,4,2
We then ran a lap and did it again ran a lap and then did bag of abs. Finished with prayer and NOR