12 post for a rain day beat down in the pavalon. Welcome to FNG Rainman!
5:30 COP
- Side Straddle Hop X 30
- Imperial Squat Walkers x 20
- Little baby arm circles Front x 10 and back x 10
- Speed Skaters x 20
- 4×4 ‘s x 10
Deconstructed Burpee 10-110 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.
B.O.M.B’s:
45 seconds of SSH.
– 50 Burpees
– 150 Overhead Claps
– 150 Merkins
– 200 Big Boy Sit-ups
– 250 Squats
W.A.S.H
45 seconds of SSH.
– Werkins (50, preferably hand-release).
– American Hammers (100).
– Step-Ups (150).
– Hip Thrusts (200).
4 sets of 10 Pull ups while partner does Squats
Super 11: Do 1 Row followed by 1 row; 1 merkin / 2 row; 2 merkin / 3 row, etc., etc. …….
Aborama
Flutter Kicks X 50 on the 4 count