THE SCENE: Getting a bit colder – around 34 deg F. Almost freezing!
WARM-O-RAMA:
SSH x 30. IC
Arm Circles x 15 (each direction), IC
Cherry Pickers x 15, IC
Mosey one lap around the park
THA-THANG:
Mosey to church parking lot
CIRCUIT ONE: ATMs
3 Rounds
A – Alternating Shoulder Touches (4-count) x 15, IC
T – Tempo Merkins x 10, IC
M – Merkins Fast x 10, OYO
That’s 1 complete round, then sprint to top of parking lot and back.
CIRCUIT TWO: Deconstructed Burpees (OYO)
10 down to 1: Decrease reps by 1 each time until you get to 1 each.
CIRCUIT THREE: Leg Exercises
4 rounds, each w/ a different exercise. After each exercise, run shuttle sprint, then 6 inch leg lift for 30 seconds between rounds:
- Iron Mikes / Lunge Jumps x 30 (1 Count)
- Calf Raises x 45 (1 Count)
- Mountain Climbers x 30 (1 Count)
- Squat Jumps x 30
CIRCUIT FOUR:
Ciabatta Squats (Finisher)
MARY:
Murkan Hammer x 30, IC
Flutter Kick x 30, IC
LBCs x 30, OYO
COUNT-OFF & NAME-O-RAMA
Filter, Herbie, Toucan
CIRCLE OF TRUST/BOM:
Bruce Lee – Be Like Water
ANNOUNCEMENTS:
Brolympics November 9