5:29 Disclaimer provided
5:30 Train left the JV Washam Depot
Ran a lap around bus parking lot with butt kickers, R Carioca, L carioca, and high knees mixed in.
Quickly circled for SSH IC 15x
Then we did a dynamic walking warm up which included walking hamstring march, cradle walk, and hip rotation walk.
Next we began our tour of Fission AO
Mosey to Station 1: Wall squats with Air press IC 20x, Seal Clap IC 20x
Quick Mosey to Station 2: Dips on Bench IC 20x
Quick Mosey to Station 3: Pull ups 20x OYO
Quick Mosey to Station 4: Plank Jacks IC 20x
Repeato of Stations but 15x IC
Next Partner Work
Partner on back squats 15x/partner, Partner 1 carries partner 2 on back across parking lot, partner 1&2 handstand push ups 15x, partner 2 carries partner 1 on back across parking lot
Partner 1 Thread the needle (side plank with top arm coming down reaching under body) AMRAP Partner 2 walking lunges down to 2nd basketball goal then run back to partner 1. Switch. Then performed second time so we didn’t leave out other arm and obliques.
Partner 1 Leg throw downs 15x, switch, then patti cake merkins 15x, Repeato.
Next basketball suicide
1st goal 10 merkins, 2nd goal 20 mountain climbers, 3rd goal 30 squats, 4th goal 40 LBCs
Then traditional suicide to each basketball goal.
Finally the Mary.
Low Flutter IC 15x, pretzel crunch IC 15x/side, mason twist IC 15x, and then Amen lead us out with J Lo’s IC 20x
Recover Recover
Announcements
Circled up for Prayer led by Titan.
Thanks for joining me. For those wondering about my heart rate it average 155 during our workout according to my watch.
Cousin Eddie