—– Warma – a – rama

• 20x IC SSH
• 5x Burpess OYO
• 10x IC Slow Squats
• 5x Burpees OYO
• 10x IC Merkins
• 5x Burpees OYO
• 20x IC SSH
• 5x Burpees OYO
• 10x IC Willie Mayes Hayes
• 10x IC Little Baby Arm Circles
• 10x IC Reverse LBAC
• 10x IC Overhead Claps
• 10x IC Seal Claps
•

—– The Thang – Focus on Planks

Station 1 – at Startex
• 20x IC Plank Jacks

Station 2 – at the pull up bars
• All together 20x IC Plank Jacks then split into two groups
• 10x pull ups for group 1
• Group 2 held Back Plank until group 1 finished
• Repeat one more round for each group
• Mozy to station 3

Station 3 – front of school for with wall for dips
• 20x IC Plank Jacks
• 10 count per PAX Back Plank
• 20x SC Dips
• Plank Compass
o 12:00 position – 1 merkin
o 3:00 position – 2 merkins
o 6:00 position – 3 merkins
o 9:00 position – 4 merkins
o 12:00 position – 5 merkins
o 3:00 position – 6 merkins
o 6:00 position – 7 merkins
o 9:00 position – 8 merkins
o 12:00 position – 9 merkins
• 20x SC Dips
• Mozy to Station 4

Station 4 – bottom of Lamp Hill
• Split into two teams and ran Plank Hurdles up Lamp Hill. Each group lined up and ran to the first lamp, where the first PAX fell to a plank and the rest of the PAX jumped over them. Rinse and repeat until we got to the top of Lamp Hill
• 20x IC Plank Jacks
• 5 count per PAX Back Plank hold
• Plank Compass
o 12:00 position – 5 merkin
o 3:00 position – 10 merkins
o 6:00 position – 15 merkins
o 9:00 position – 10 merkins
o 12:00 position – 5 merkins
• Repeated Plank Hurdles back down Lamp Hill
• Mozy to station 5

Station 5 -Basketball court wall
• 10x count per PAX People’s Chair
• 10x count per PAX Snowflake Planks
• 5x count per PAX Balls to the Wall
• Mozy to station 6

Station 6 – Box Jump area
• 10x SC Box Jumps
• Mozy to Endex

Endex
• 10x IC Plank Fondas on left hand
• 10x IC Plank Fondas on right hand
• 20x SC World War IIs
• 10x IC Plank Dips