Things you need:

  • 2 cans/weights
  • Broom stick


30” each:

  • Jog / march
  • Dragon march
  • High knees
  • Butt kicks
  • PVC footwork


Dynamic warm up:

  • Soldier march
  • Knee hug
  • Lunge w/OH reach
  • Lunge w/ rot
  • Inch worm


40” work / 5” rest

X 2 rounds

  • Joggin’ canned snow angels
  • Eccentric stand to sit R
  • Eccentric stand to sit L
  • OH hold Fwd kicks
  • Retro lunge can punches L
  • Retro lunge can punches R


  • Side plank series
  • Hip abd / ER work


You do indeed have a past, but not now! And, yes, you have a future, but not now! You can consume your now with thoughts of ‘then’ and ‘maybe,’ but that will keep you from the inner peace you could experience. – Wayne Dyer
Practice “Be where your hands are”