5 HIM: Theraband, Maverick (respect x 2), Slick, 90210 (respect), Sergeant Slaughter (Q)
Warm-o-rama
Side Straddle Hops x 20
Tappy Taps x 15
Windmills x 15
Imperial Walkers 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:
100 burpees for time
At the top of every 2 minutes perform one exercise:
50 air squats
40 Flutter kicks IC
30 Bonnie Blairs
20 Big Boys
30 Bonnie Blairs
40 Flutter Kicks IC
50 Air Squats
Rinse/Repeat
If you finish, perform the Matrix Mash
10 minute plank hold
Every time you rest, perform:
4 Burpees
6 Merkins w/ shoulder taps
8 Big Boys
Mary
40 sec work/20 sec rest
Hello Dollies
Heel Touches
American Hammers
Announcements
Need Qs
Prayers
CoT
“No rest is worth anything except the rest that is earned.”
Aye!
