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Warm-up: OYO x 10 – wonderbra, arm circles, circle arms, hill Billys, Abe Vigodas, toy soldiers, lunge twist, pause squats, Freddie Mercury, plank jacks.
Cardio: 3 rounds of 7 motivators and 5 burpees.
Strength training: 3 rounds of 20 Merkins, 20 dips, and 20 squats.
Mary: bird dog – count of 10 around the circle. WGS count of 10 around the circle. low plank – count of 10 around the circle. side plank – count of 10 around the circle. glute bridge – count of 10 around the circle. One-legged glute bridge – count of 10 around the circle. J-lo’s x10 OYO. windshield wipers x 10 OYO. box cutter x 10 OYO. LBCs x 30 OYO.
COT: COR, NOR, announcements, prayer.