Warm up
Lap
SSH
Imperial walkers with focus on pulling your elbow back rather than swinging your elbow forward
Hillbillies
WMH
Arm circles
Slow, deep squat
Slow windmill
Bodyweight face pulls
Table top sequence:
Glute bridge to L sit (lift the heels at the top and bottom)
Alternating reaching arms to other side leg
Cross leg over and lower into pigeon stretch
Plank sequence:
10 Merkins
10 Cross body arm reach overhead to other side ankle
10 Makhtar N’Diaye
15 second low plank hold
10 second low plank hold
10 toy soldiers
10 each side side plank leg raises
10 each side underside side plank leg raises
Warm up is finally done!
Mosey to Forest Theater
1 minute max burpees (half of this number is your rep count for the laps to follow)
3 Laps
Burpees on stage
Box jump to top
Crunches at top
Feet elevated Drydocks
Run back to start
Mosey back to Hooker Field
10 Donkey kicks, short bear crawl