Plyometircs with a VQ

It was a cool 35 degrees this morning. 12 PAX showed up in the Gloom to do some Plyometrics with a VQ.
DISCLAIMER

PRAYER
COP
15 – Sid Straddle Hop in cadence

15 – Burbees

THE THANG
Mosey to the white field.

• 10 Jump Squats/40 yard sprint/10 push-ups/40 yard sprint (rinse repeat 8/6/4/2)
• Mosey to park & pair up
• 5 pull ups/5 hanging leg raises/Jump lunges (rinse repeat 4/3/2/1)
• Mosey to school benches
• 20 Incline push-ups/20 dips/20 box jumps
• Mosey to the great wall of DB for a 30 second wall sit
• Mosey back to the white field
• 100 yard sprint
• 15 yard bear crawl with a push up at each line/15 yard high knees (5 sets)

MARY
20 – WWI sit ups

20- crunches

20- American Hammer

30 second plank

CIRCLE OF TRUST
PRAYER
MOLESKIN
“Everyday is a great day, some days are just greater than others”
ANNOUNCEMENTS
Osmosis reminded everyone that we will go to Walmart after the gloom on Sat 11/23 to shop for Christmas gifts!