Plank You Very Much!

Time: 0530 AM

Temp: 39 degrees and dropping

Weather:  wintry mix…fun for all

DISCLAIMER

COP

WARM UP

• SSH x40 IC • Imperial Walkers x20 IC • Hillbilly Walkers x20 IC • TTT x15 IC • Squats x20 IC • LBAC x10IC • LBAC x15IC Rev. (lost count…sorry guys) • Shoulder Pretzels x 20IC

THE THANG

• PLANK (90 Sec) • Merkins x10IC • PLANK (30 sec) • Peter Parker • PLANK (30 sec) • Mountain climbers x20 IC • PLANK (30 sec)

Recover – Michael Phelps

• PLANK (45 sec) • Right arm up to a side plank (30 sec) • Left Arm up to a side plank (30 sec) • Johnson City Jump PLANKS x 15 IC

• 4 count exercise from the Plank position: Count 1 pop up, pull up the legs, and slightly twist the abdomen to have the feet land outside the right hand, Count 2 jump back to the plank position, count 3 pop to the left, count 4 return to the plank position

• Hydraulics x10 IC

Recover – Michael Phelps

• LBC x20 IC (3 count hold) • Side Crunches x20 IC (3 count hold) both left and right

• on your back, legs bent with the knees pointed 60 degrees from vertical.  crunch straight up

• Leg lifts to Heels to Heaven x20 IC

• Wall Webbs

• 1:4 ladder wall jump-ups to calf raises • Up to 10 wall jumps

• Merkin Webbs

• 1:4 ladder merkin to dips (challenged the PAX to do decline, incline, or regular merkins • Up to 10 merkins

• PLANK (30 sec) • SIDE PLANK Up-Downs x10 IC both left and right • Right arm up to a side plank (15 sec) • Left Arm up to a side plank (15 sec) • Flutter kicks x30 IC

COUNT-O-RAMA

NAME-O-RAMA

COT