Rats come out for leg day

GOOD MORNING!

Todays adventure featured 20 of LKNs finest. What sinking ship did they all come from? I am not sure, your guess is as good as mine. But, as always it was a pleasure to lead this morning. I was worried we would not have enough blocks for what was thoroughly planned in my head, luckily gladiator is a well provisioned AO.

 

Warm-o-rama

• 25 SSH IC
• 20 Slippery dip cans
• 10 Windmills
• Mosey up and down all lanes of the parking lot to the back corner, sprinkling in:
  

  • Karaoke
  • high knees
  • butt kickers

The Thang

Grab a block and a partner

• Partner 1 farmer carry towards the school
• Partner 2 10 squats and run to catch partner 1
• Switch and repeat until we have reached the school wall

Get your block back

• People's Chair
  

  • 10 curls IC while in people's chair

• 10 Merkins
• People's chair
  

  • 10 Shoulder presses in people's chair

• 10 LBC's in Cadence
• People's Chair
  

  • 10 Second Isometric hold (block in front of you)

• 10 Mohammed Ali's in cadence
• REPEATO

Grab a block and a partner

• Partner 1 farmer carry towards the back corner
• Partner 2 10 squats and run to catch partner 1
• Switch and repeat until we have reached the back corner

Circle up, blocks on the ground

• Squat touching butt to block, 10 OYO
• Bulgarian split squat one foot on block, 10 Each leg OYO
• Pistol squat to block, 5 each leg OYO
• REPEATO

 

• Suzanne Summers x25 IC Each leg
• Reverse Suzanne Summers x25 IC Each leg (there has got to be a name for these?)

Blocks up