3 Came out for the start of the week and got a little 4 corner circuit.
Dynamic warm up
SSH x 10
Run to other side of parking lot
IST x 10
Run back to other side parking lot
Plank Jack x10
Run to other side of parking lot
Seal clap Jacks x 10
Mosey to the diamond that split the roads
Partner up…well its 3 so 100 merkins between us
Partner 1 run around diamond, flip flop
200 Low flutters
Run back to the picnic area…
Circuit time..
Round 1
Station 1
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Curl bar curls
-
Merkins
-
SSH 20 count
Station 2
-
Chest Plate extension
-
Merkins
-
SSH 20 Count
Station 3
-
Curls with dumb-bells
-
Merkins
-
SSH 20 count
Round 2
Station 1
-
Chest press with curl bar
-
LBC
-
SSH 20 count
Station 2
-
Skull Crushers with plate
-
LBC
-
SSH 20 count
2 Burpee’s
Station 3
-
Kettle Bell swings
-
LBC
-
SSH 20 count
2 Burpee’s
Dips x 5
Station 4
-
Pterodactyl
-
LBC
-
SSH 20 count
3 Burpee’s
Dip x 5
Round 3
Station 1
-
Skull crushers with curl bar
-
WWII
-
SSH 20 count
4 Burpee’s
Dip x 5
Incline merkins x 10
Station 2
-
Chest press
-
WWII
-
SSH 20 count
6 Burpee’s
Dip x 5
Incline Merkins x 10
Station 3
-
Front row with Kettle bell
-
WWII
-
SSH 20 count
Station 4
-
Dumbbell presses
-
WWII
-
SSH 20 count
Mary
Plank 1 arm seal clap and flip flop
Shoulder-touch merkins x 10
Moleskin
Brought out a few toys again, I’ve been using the equipment lately, a little something different.
Thanks Jingle bells for the opportunity to Q Titan, it’s always and honor to lead!