26 showed up to work the other half of the body. Great day for back!
5:30 COT
- Side Straddle Hop X 25
- Imperial Squat Walkers X 15
- Baby Arm Circles x 15 each way
- Merkin x 15
- Bropees x 10
Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.
Break up into four groups and run to each station. Every time you pass the Flag Pole do 10 Blockees.
- 10 Pull-Ups x 4 rounds
- 20 Picnic Table Rows X 4 Rounds
- 20 Wall Jumps or step up x 4 Rounds
Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.
- 20 Superman swims x 2
- 20 pickle pounders
Dora Duece – 2 trips up each exercise (add additional if time)
- Squat to overhead press
- Bent over Rows
Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10
BOM – Take time to invest in others.