5 men made it out for a flashback to summer
Warmorama:
5 minutes – Single leg plank walkout
The Thang:
Format: 4 rounds of 6 sets. Sets 20 sec on – 10 sec off – 20 sec on – 10 sec off (each set is 1 min, round is 6 min)
1)
a) low box plank stepper – plank position walking hands onto a curb and back
b) lateral runner – we used a parking line to jump laterally back and forth
2)
a) side straddle hop
b) bear crawl explosive pushups
3)
a) modified box thrusters – squat with lat raises
b) reverse lunge w/ twist
4)
a) squat jumps
b) mtn climbers
Finish with Burpees 15 x 10 x 5
Mary:
El Tigre – Mason twist
Natty – Freddy mercury
Octoberfest – down dog to up dog
Germinator – Box cutter
Surf – alternating hand to foot plank
Moleskin:
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Pax commented on lack of stretching. Must have missed the 5:25 strech. Pretty sure 5 minutes of walk-outs got everyone warm.
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Oktoberfest and Q engaged in some tandem squats to make sure that adequate partner support was provided and form was in tact.
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Q missed some of the chatter this morning trying to keep up with the HIIT time clock.
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Great work this morning gents!