12 Pax met for a soggy, rainy, 60 degree morning o’fun.
DISCLAIMER
COP
A mosey, some arm circles, some other stuff.
THE THANG
Mosey to the pull up bars.
Warm up – The Jackmuda Triangle(R)
3 cones – divide pax up into 3 sets evenly among the cones. Can set up 2 sets of cones for social distancing, if needed.
- Bearcrawl to 10 Plank Jack
- Crabwalk to 10 Crab Jacks
- Walking Lunge to 10 Smurf Jacks (SSH from squat position)
Ascend the ladder 1,2,3,4,5 until time is called.
Tabata Set 1
1. Burpees
2. Mountain Climbers
Rest for 1:30
Tabata Set 2
1. Broad Jumps
2. Dry docks
Rest for 1:30
Tabata Set 3
1. Squat Jumps
2. Hand-release merkins
Rest 1:30
Tabata Set 4
1. Plank pulls
2. High Knees
Tabata Set 5 (if needed)
1. Pickle Pounders
2. Pullups / Negatives
Mosey back
MARY
60 second plank.
CIRCLE OF TRUST
PRAYER
Leave a Reply
You must be logged in to post a comment.