12 HIM and 2.0’s in tow signed in for a virtual burpee beat down in the matrix [Maverick (respect, respect), Circuit Breaker, Piano Man, Waffle House (respect), Crockett, Copperfield, Gipper, Kielbasa, The Curse, Bubba Gump, Birdman, Sergeant Slaughter – Q].

Warm-o-rama

Side Straddle Hops x 20

Tappy Taps x 15

Windmills x 15

Cherry Pickers x 15

Sun Gods x 15

Pre-thang:

40 seconds work/20 rest plyo-hop circuit

Front to back

Side to side

One foot front/back

One foot side to side

Squares

The thang:

Steinl #1

Plank 30 seconds, merkin half way down 15 seconds, merkin all the way down 15 seconds, 10 merkins, plank 30 seconds, half way down 15 seconds, all the way down 15 seconds, 10 merkins, plank 30 seconds

10 min EMOM

Odd Rounds: Burpee x 5

Even Rounds: Man makers x 6

Steinl #2

30 seconds wall squat, 15 half squats top, 15 half squats bottom, 15 air squats, 30 seconds wall squat, 15 half squats top, 15 half squats bottom, 15 air squats, 30 second wall squat

10 minutes EMOM

Odd Rounds: Burpee squats x 5

Even Rounds: Burpee iron mikes x 6

Mary

40 seconds work/20 seconds rest

6-inches

Hello Dolly’s

Toes to heaven

Flutter kicks

6-inches

20 American Hammers IC

Announcements

Shared the Matrix Omaha schedule

Prayers

Prayers for those traveling during holidays. Prayers for 10 year-old boy who is successfully recovering from brain tumor removal – outstanding!

CoT

“What comes easy won’t last. What lasts won’t come easy.”

Aye!

F3Omaha - 1537 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Matrix

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