Oct 12, 2020
Oliver Creek
Q: Anchor
PAX: Polo, Goggles, Chickie
Disclaimer & Warm up:
Toy soldiers
Air squat pulse
Short mosey
The Thang:
Mosey to back of building
30 sec , 45 sec , 1 min tri dips at picnic table
Alternate dips to squat hold
1 min , 1.5 min , 2 min Wall squat
Short mosey
Back to Wall with bars - leg lifts 45 sec each
Left leg- front lift, side, then back
Right leg- front, sideways, then back
X2 sets
Mosey back to mat and weights
12 frog jumps
12 merkins
Lung back to mat
12 tri extensions
X2 sets
30 sec low sumo squat pulse hold
30 sec plié alt heel lift hold low
30 sec jump squats
30 sec Merkins
X3 sets
Short mosey
STRETCH for 2 min
Name o Rama
Count o Rama
COT - prayer and announcements