Around we go for a circuit

SSH X 20

IST x 10

Swan Stretch

Frankenstein x 10

Donkey kick x 10

 

Wheel barrel up the steps  – flip flop

 

Start 1 burpee – run to 1st: Carolina Dry docks x 10 – run back to start

Start 1 burpee – run to 2^nd stop: chair bridge x 10 – run back to stop 2: Dry docks x 10 – run back to start

Start 1 burpee – run to 3rd stop: Diamond merkins  – run back to stop 2: reverse chair bridge x 10 – run to 1^st stop: Dry docks x 10 – run back to start

Start 1 burpee – run to 4^th stop: Squat x 10 – run back to 3rd stop: Diamond merkins  – run back to stop 2 reverse chair bridge x 10 – run to 1^st stop: Dry docks x 10 – run back to start

Start 1 burpee – run to 5^th stop: LBC x 10 –  run to 4^th stop: Squat x 10 – run back to 3rd stop: Diamond merkins  – run back to stop 2 reverse chair bridge x 10 – run to 1^st stop: Dry docks x 10 – run back to start

To the circuit – partner up – 3 rounds

Partner 1 – 20 SSH

Partner 2 – below exercise

Flip flop……

Curl bar

Shoulder press with 35 pound dumbbell

Skull crusher with 35 pound dumbbell

Curls with 25 pound dumbbells

Kettle bell swings

 

Suicides

 

Mary

LBC x 15

Shoulder touch merkin x 15

 

Moleskin

We got some running in, covered a little over a mile.

Broke out a few of the home gym items, Jersey boy said it’s been awhile seen he used a curl bar.

Thanks for the opportunity to Q Waffle house; it’s an honor to be able to lead today.