3 HIM: Icy Hot, Pianoman, 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:
TABATA 40/20 2 rounds 20 minutes
Air Squats
Merkins
Alt. Lunges
Prone Pulls
Flutter Kicks
Jump Squats
Burpees
Bonnie Blairs
Mtn. Climbers
Plank Jacks
EMOM 2 rounds 10 min
20 Squats
10 Burpees
20 Plank Jacks
20 American Hammers
30 Side Straddle Hops
AMRAP 10 min
10 Burpees
10 LBCs
10 Sumo Squats
10 Star Jumps
10 Merkins
10 Lunges (each leg)
Mary
TABATA 40/20
Box cutters
Hello Dolly’s
American Hammers IC
Announcements
Prayers
CoT
“No matter how slow you go, you are still lapping everyone on the couch.”
Aye!
