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