1st things 1st, donate blood if you can, just do it! The lack of oxygen during a workout is good for you!
WARMUP
50 – Side Straddle Hops
25 – Imperial Walkers (4-count)
straight into 25 – Hillbillies (4-count)
Sun God – 10 count: SIDES, FRONT, OVHD
20 – Cherry Pickers
This last ones been bothering me for awhile so below is how to correctly perform cherry pickers
https://www.youtube.com/watch?v=79GmsFI9LKk
The Thang – LETTER CHALLENGE
Spell your Birth Name, F3 Name, and if time permits City of Residence. If you still have time…spell something else!
A – 25 Mountain Climbers
B – 20 Burpees
C – 30 4-count Lunges
D – 30 Air Squats
E – 50 Calf raises
F – 30 Merkins
G – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
I – 50 2-count Squat Hold PunchesFrom the squat position punch across your body, each side is 1 rep
J – 30 4-count Freddie Mercuries
K – 25 WWII Sit-ups
L – 30-count rest
M – 25 Broad Jumps
N – 40 4-count High knees
O – 30 Merkins
P – 25 2-count Apollo Ohno’s -Speed Skater style side hops
Q – 30 4-count American Hammers
R – 30 Heels to Heaven
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches Conduct a normal sit-up, but punch on each side at the top of the push-up
U – 30 Hello Dollies
V – 30 Diamond Merkins
W – 1 min Wall Sit
X – 50 Air Presses
Y – 1 min Plank
Z – 50 4-count Flutter Kicks