Total Body Tour de Force


15 Warriors emerged from the gloom for a promised 45 minute total body workout – no one left disappointed.

 

The thang:

Mosey to original launch spot

SSH X 20

Plank

Downward dog -> Calf stretches -> Dive Bomber – > Cobra

Windmills X 10

Long Snappers X 15

IST X 15

Mountian Climbers X 20

Mosey to the 1st corner around the gazebo – C 2 C work

Lap 1 at the corners – Mericans X 10/Diamond Mericans X 10/Hand release Mericans X 10/ 1 Minute Plank

Lap 2 at the corners – Squats X 10/Backward step lunges X 10/Squats X 10/Backward step lunges X 10

Lap 3 at the corners – LBCs X 20/W's X 20/Low Flutters X 20/ Touch 'Dem Heels X 20

Mosey to the planters

Decline Mericans X 10

Step-ups 10 each leg

Dips X 10

REPEATO

Mosey to the rock pile

Rock Squats X 10

Rock Curls X 10

Rock shoulder press X 10

Rock Skull Crushers X 10

8 count rock body builder X 10

REPEATO
Mosey to the Fire Station

Pledge of Allegiance

Crunchy Frog X 10 Freddie Mercury X 10

Mosey to the launch

LBC X 20

Rosalita X 20

Homer – to – Marge X 5

Recover Recover

Naked Man Moleskin:

PLEASE JOIN ME FOR A GREAT CAUSE – KHALEDA RUN – WITH OUR DENVER PAX FRIENDS

5K AND 10K OPTIONS

SIGN UP HERE:     https://runsignup.com/Race/NC/Denver/TheKhaledaRun

 

AYE!

OUTLAW