Warmarama
SSH (42)
ISW (11)
Harvester (10)
Phelps (11)
OH press (10)
Shuffle to crow jump (shoulder tap while twisting hips so opposite leg sweeps under body, almost bringing that knee over to your elbow, return hand and feet, then do a crow jump (bring knees in to elbow from plank position) (1)
Sit up push up (sitting opposite fellow pax, perform a BBSU, grab inner hands, pull each other up, and drop down into a merkin) (1)
ME
42s, four corners pyramid. 42 meters apart (go to the big section of the parking lot in front of the school, starting at the corner nearest the front entrance). Mode of travel is mosey between each corner after exercises are completed.
corner 1
11 burpees
corner 2
11 burpees
10 squat hip twists
corner 3
11 burpees
10 squat hip twists
11 LBCs (IC)
corner 4
11 burpees
10 squat hip twists
11 LBCs (IC)
10 donkey kicks
back to corner 1
10 burpees
11 squat hip twists
10 LBCs (IC)
11 donkey kicks
corner 2
10 burpees
11 squat hip twists
10 LBCs (IC)
corner 3
10 burpees
11 squat hip twists
corner 4
10 burpees
84 Burpees
63 Squat Hip Twists
42 LBCs
21 Donkey Kicks
Mosey to benches in front of school
Copenhagens (15, 15, 12)
Find space on the curb for 30 Johnny Dramas
Then in cadence, do a two footed hop up and back down from the curb – a plyometric lower body drill.
Head back over to the bench area for Mary.
Seated with legs straight, reach forward, lift legs up like a modified V up, lower legs, place hands behind you and do a reverse table (crabwalk hip thrust)
Superman Peter Parkers – Superman/hyperextension to elbow plank and bring right knee up to right elbow, back to superman/hyperextension, drop to elbow plank and raise left knee to left elbow
half x factors – right arm to left leg (get elbow to knee), 10 each side
Windshield wipers (on back, legs up straight, rotate legs side to side, four count to go from straight up, to right, over to left and back to start straight up) X10
Gas pump with leg rotation
COT – Plan for imperfection, and reward yourself for little wins as well as big ones.