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!