4 Corners Revisited:

Warmarama:

Standing Quad Stretch 30 sec each leg

Wide Stance Hamstring Stretch

Prone Glute Stretch

Calf Stretch

Dynamic Chest Stretch

Static Shoulder Stretch

Tricep Stretch

Core Stretch

Thang:

Four Corners with Bear Crawls, Sprints and lunge walks between:

Station 1

  1. Merkins 20 SC
  2. Dry Docks 20 SC
  3. Static Merkin (narrow, regular and wide ) 10 seconds each

Station 2 – 25 SC

  1. Supermans
  2. Alternating Quadriped
  3. Standing Back Bends

Station 3 – SC

  1. Lunges 20 each leg
  2. Jump Squats 10
  3. Alabama Butt Kickers 20 each leg

Staion 4 – 25 IC

  1. LSF
  2. Low Dolly
  3. Side 2 Side Heel Touches

Rinse & Repeat until Mary:

  1. Hand Planche
  2. Elbow Planche
  3. Hundreds
  4. Side Planche
  5. Alternating Knee Touches
  6. Leg Circles
  7. American Hammer
  8. Wall Stands 30 seconds

COT- YHC

As always, it’s an honor to workout out with the F3 Nation!

Be Well-

Wicked

 

 

 

PAX: Wicked

QIC: 06/11/16