Date- 10-7-21
Site- Battlefield
Q- S'mores
Pax-
Welcome & Disclaimer
Warm up
10 IC daisy pickers
10 IC preying mantis
Whirlpool in parking lot (CONES) 2min on repeat pax in each section
side shuffle 2min
alt skip squats 2min
walking lunges 2min
touch sprints 2min
Core Activator
Set 1
5 jack knives
5 skywalkers (modify up do one leg up) (inchworm no merkin and jump at top)
5 fast merkins
(3 min)
Set 2
5 regular sit ups
5 skywalkers w/ power jack
5 multi merkin (middle merkin, wide merkin out right, wide merkin out left)
(3 min)
Core, Strength, and Cardio
4 min each
MAT TRANSITION MOVE STRENGTH
1) 8 plank walk bear crawl (backward bear crawl) 8 alt shoulder press
2) 8 plank w leg lift alt overhead press moving high knees 8 burpees with DB
3) 8 surrenders frogger hops 8 frontal to lateral raise
4) 6 commandos broad jump 6 reverse lunge Didn’t get to this part
5) 6 plank with arm punch alt overhead press moving high knees 6 lateral raise 6) 6 plank jacks duck walk. 6 squat thrusters
MARY
1 min each
DB wipers ab crossover
DB sit up around the world
COT- Be the change you want to see in the world