March 8, 2021
Oliver Creek
Q: Anchor
PAX: Power, Chickie, Aravis, Jayhawk, and Four 2.0s (2.0 Crouton not pictured)
Welcome/Disclaimer with social distancing
Warm-up: jumping jacks, praying mantis, butt kickers
The thang:
Round 1: 7 min
10 dumbbell jump squats
10 pulse squats (3 pulse then up) with dumbbells
20 burpees with pushup
Sprint to end of parking lot
Repeat
Round 2:
10 star jumps
10 calf raise, overhead press DB
20 walking lunge with DB pass under (1:1)
Sprint to cone
Repeat
Round 3:
10 prisoner squats (hands behind head)
10 curtsy lunge with weights (1:1)
20 Frog Jumps
Sprint to cone
Repeat
Round 4:
10 monkey humpers
10 Merkins - solid form
20 heel lifts, sumo squat with DB
Sprint to cone
Repeat
Round 5:
10 Crisscross squats
10 Duck walk (5 forward, 5 backwards) with DB
20 Donkey Kicks, alternating, in Bear Crawl stance
Sprint to cone
Repeat
2 min Stretch
Count o Rama
Name o Rama
Prayer and Announcements