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No rain thankfully as 6 pax tested themselves on a relatively cool morning at GCC. Not having the repertoire of experience to guide me for my 2nd Q, I resorted to the internet for guidence. This simple progression seemed like a good workout… glad I didn't go with the 20 reps it suggested!
Warmup:
SSH x 25 IC
CP x 15 IC
WM x 15 IC
MC x 10 IC
KB Set
Press R x 10 IC
Press L x 10 IC
Press Out in squat position x 10 IC
Skull Crushers x 10 IC
Full Curl x 10 IC
Top Half Curl x 10 IC
Progression 1:
15 KB Swings
10 Merkins
Continue with 15 KB Swings then reduce Merkins by 1 each time (Just a Swingin' – 150 KB Swings, 55 Merkins)
Cardio Set:
Mosey around the church stopping at three sides for curb work.
Toe Touches x 20 IC
Mountain Climbers x 20 IC
Curb Jumps x 40 OYO
Repeat KB Set: see above
Progression 2:
15 Goblet Squats
10 Burpies
Continue with 15 Goblet Squats then reduce Burpies by 1 each time (150 GS, 55 Burpies)
Repeat Cardio Set: see above
Mary:
Mason Twists x 20 IC
WW1 Situps x 20 IC
Low Flutter to fishish out (45 sec)
COT
A tough one in true Dragon Slayer fashion. I appreciate the chance to lead and push ourselves to be better than we were yesterday!