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Warm-up… Even though the cold wasn’t too bad it was super windy so after some stretches we did a lap of running to start off the workout.

The Thang:

Butt 1:20 on 10 sec rest

dead lifts

walking bridges

donkey kicks

grasshoppers

bulgarian split squat

crabcakes

RUN 2 laps

GUT 50sec on 10 sec rest

heel touches

in & outs

bicycles

leg lifts with reverse crunch

plank hold

crab cakes

RUN 3 laps

GUNS 50sec on 10 sec rest

tricep extention with pulse

swimmers

scarecrow chicken wing

tricep kickbacks with hold

overhead press

crab cakes

BURPEE Mile= 20 burpees

To help out fellow FiAs with the burpee challenge we ended with 5 burpees at a time to equal a total of 41 burpees for the whole workout which is half of the days burpees for the challenge! Great job ladies!

COT, name-o-rama