Rock You Like A Hurricane

 

Warm Up

Mosey lap to pull up bars

All in cadence for the warmup

Side Shuttle Hop – x15

Imperial Stormtrooper – x15

Cotton Pickers – x10

Toy Soldiers – x10

Mosey to Covered Patio

 

The Appetizer

Dips – 15 in cadence

Wall Jumps – 10 oyo

Derkins – 15 in cadence

Donkey Kicks – 15 oyo

Repeato

Mosey to rock pile

 

Main Course

Exercises below stacked. Run to pull up bar and do 10 pull ups after each stack set

1. 15 Rock Swings oyo

2. 10 Burpees oyo

3. 15 Block Squats with Overhead Press in cadence

4. 15 Merkins in cadence

5. 15 Skull Crushers in cadence

6. 20 Curls – in cadence

 

Dessert

Mary Go Round

 

Recover Recover

 

Notes

 

First song played for the workout, because of the rocks and hurricane Irma, Rock you Like a Hurricane! Although the rain and wind held out for us so it turned out to be a great morning.

 

Welcome Racha (short for Cucaracha), fairly new and stuck out a tough workout!

 

For some reason I couldn’t figure out how to count squats with overhead press, and finally figured it out on the last set