19 PAX came out for a wonderfully crisp Friday morning. We welcomed FNG Gonzo today!
Warm-Up:
- IC SSH x 30
- IC WMH x 20
- IC Arm Circles x 10
- IC reverse Arm Circles x 10
- IC Good morning x 20
The Thang:
2 sets of 20 Peter Parker merkins and 20 IC lunges
Count of by 3, Group 1 run the loop, Group 2 hanging knee raises, Group 3 squats (3 rounds)
3 sets of 15 IC dips, 20 IC step ups
2 sets of 10 each side IC side plank twist, 10 each side IC side lunge
By popular demand 10 burpees OYO
To bring it home 30 seconds each side calf stretch and runners lunge stretch.