Warmarama:
Side Shuffle Hop (IC 42), willie mays hayes (tempo 10), hillbillies (10 IC), imperial walker (10 IC), harvester (10 IC), LBACs (10 IC), seal clap (10 IC), jumping spider (plyometric merkin where the push up propels the whole body off the ground. x5).
Blocks:
3 murder bunnies, 3 blockees. Repeat 3 times. Then return doing 3 redrum bunnies (reverse murder bunny), 3 blockees, 3 times.
Bears and blocks – Get on all fours with your Cinder Block between your knees or feet. Reach between your legs and pull the Block up past your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating for 10 reps. Return to start doing crawl bear, this time pulling block from head to feet as necessary.
Plank walk w/ pull through – in plank, with block to your right,
NEMO – This routine mixes a get-up with a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head. Repeat going to the other side for one rep.
Kettle/Block Circuit:
1) deadman to thrust (x10)
2) clean to shoulder (x5 each side)
3) glute bridge pull over (x10)
4) single arm row (1×10 each side)
Mary
WIth hands on block, perform the following
merkin to peter parker (right side), merkin to peter parker left side (x5 each)
Mountain climber (x10 single count)
Ski hops (x10 IC)
Parker peters (x10 IC)
U boat (10 IC)
Return blocks.
Crunchy Homer (IC, on your back in lowered homer to marge position, perform an ab crunch (1), return to ground (2), raise hips (3), return hips (4). x10)
COT – don't forget to stop and appreciate life. Big things like eclipses, and little things like spring coming around again. Take a pause from the rat race.