Warmup:

20 SSH

Stretch

Forward Arm Circles

Reverse Arm Circles

Morpheus

Brick Paver Grabbers

Windmills

Squat Stretch/Nutcracker

Calf Stretch

Mountain Climbers

Lap Around the Parking Lot

The Thang:

Halos

Around the World

Figure 8

Ballrubbers – 50

Curls – 20

Deadlift – 30

Triceps Extension – 20

Deadlift to Row – 15

Low, Middle, Top Stein Hold – 10

Sideways Stein Hold – 10 IC
Goblet Squats – 10 Slow

Triceps Extension – 20

Squat Thrusters – 10

Clean to Press – 10 IC
Right Leg Lunge – 10 Slow

Left Leg Lunge – 10 Slow

Side Bend Right – 10

Side Bend Left – 10

Right Side bend to Press – 10

Left Side Bend to Press – 10

Seated Back to Back Pass the Bell – 10 each Side

Seated Right Arm Press – 10
Seated Left Arm Press – 10
Seated Two Arm Press – 20
Reft Plank Row – 10
Left Plank Row – 10

Bell Taps – 20

Bell Pull Through – 20

Mary

LBC’s – 20

Dead Bug (Flutter Kicks w/Bell Lifted) – 20

Vladimir Ukrainian Douille – 20