Warm O Rama
Mosey around parking lot
SSH x30, Windmill x20, Toy soldier x20, x20 OYO Apollo Ono.
Let's move closer to my car. Well, YHC brought some bricks. it's not Omega's brick. mine is better. just saying. each pax grab two bricks and zamperini to end of parking lot. new light post. I like it.
YHC another surprise for the pax. TIRE
The Thang:
Bricks workout
Round 1 – 10x Shoulder press on each light post. Total reps 100
Round 2 – AMRAP P1 chest press with bricks while P2 run around parking lot. Flapjack
Round 3 – P1 AMRAP CCD while P2 Quadraphilia. Flapjack
TIRE workout
Round 4 – each pax do 5x flip a tire while others do lunge walk
Round 5 – each pax do 10x flip a tire while other do suicide on each light post
Round 6 – All pax do 10x OYO Bricks Upright row then 10x dip on the tire
Round 7 – 15x OYO bricks upright row then 15x dip on tire
Round 8 – 10x bricks bicep curls then run around parking lot then 15x bricks bicep curls
Mary:
x10 Downward Dog touch them toe
x10 each One Leg Donkey Kick
15x Downward Dog touch them toe
15x each One Leg Donkey Kick
x20 Big Baby Crunchx20 Low Flutter Kickx20 RosalitaHome to MargeRecover RecoverGreat workout this morning and Thank you all for comingThank you Metallica for taken us out on prayersTravel safe tomorrow. AyeNext Thursday, Turnpike has the key to Fission. Be ready.Please sign up or step up to Q F3Lkn calendar