Warmups- SSH, Imperial Walker, Hillbilly, Arm circles, Willy Mays Hays, Michael Phelps and some penalty burpees

The Thang

10 Islands set up, each with 3 exercises (one upper body, one lower body, one core) on a sheet of paper and coin.

Groups of 3, each person with steel. Mosey to an island, do the 3 exercises and flip the coin. Heads – mosey back to “base” and do 4 burpees and then to another island. Tails- pick one of the three exercises and repeat it. Mosey to the next island. Hit as many islands as possible.

Background respect playlist – “70’s Workout ROCK” on Spotify.

30 Merkins

40 single-count jump lunge

15 WWII

20 Curls

1 min squat hold

1 min plank hold

20 Thrusters

15 cadence smurf jack

15 cad. American Hammer

20 Diamond Merkins

30 Johnny Drama

20 superman

25 upright row

Clockface lunge 10s

15 heels to heaven

15 triceps press

20 goblet squat

20 cad. Flutter kick

25 wide merkins

10 star jump

15 LBC

25 overhead press

20 single Homer to Marge

10 cad hello Dolly

25 Bench press

15 high-knee jumps

On your 6, spell your last name w legs together

20 Carolina dry dock

15 cad mountain climb

15 cad LBC

Mary – Flutters, American Hammer, 5-merkin ring of fire.

COT- Easter week. Jesus was THE sacrifice. Sacrifice is always needed to overcome evil. Be willing to sacrifice for the greater good.