Awesome job this morning coming back from yesterdays workouts! Those were tough.
Perfect morning for a good #easyday –
5:30 sharp – .5 mile run at 8.5 pace, 60 second plank with variations by TPS, Table 30 seconds, hip flexor stretch 30 seconds both sides, 6″ with Boy Wonder with 30 count, and hamstring stretch with final 6″ hold for 45 seconds by JR.
Partner Up for stations – (6) teams of 2. (1) Exercise each station performed with weights. One partner performs exercise A with reps while partner B does AMRAP on other exercise. One reps completed, switch exercises. Once completed both exercises, team goes to next station.
Partner A – T bar Merkins x 20
Partner B – LBCs
Partner A – Overhead Press x 30
Partner B – Jump Squats
Partner A – Bent Row x 30
Partner B – Burpees
Partner A – Curls x 30
Partner B – Low Slow Flutter Kicks
Partner A – Tricep Extensions x 30
Partner B – Alternating Should Taps
Partner A – Kettlebell Swing x 50
Partner B – Sit Ups
Partner A – Diamond Push Ups x 30
Partner B – Freddy Mercury
Partner A – Clean and Press x 30
Partner B – Air Claps
Partner A – Table Bench Press x 20 each arm
Partner B – ABCs – spell the alphabet with feet together
Partner A – Man Makers (by Dos) Burpee with plank jack and standing with weights x 12
Partner B – Man Makers x 12
After full rotation +1, all teams met back in the center for some Mary. Plank until 6 was in. Plank on elbows for 45 second count by Snowden. American Hammer x 20 IC.
Nice work all!
COT by Huffy!
Awesome job this morning!
PAX: JR, Hoser, Graffiti, Boy Wonder, TPS, Huffy, Brown Noser, Snowden, Ms. Daisy, Marshal, Kicker, Wilson
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