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