Warm up
30 SSH IC, 5 burpees OYO, 20 seal jacks IC, 10 burpees OYO, 10 smurf jacks IC, 15 burpees OYO
ME
Lap around the lap to the pick nick tables.
Dips, RT leg step up, LT leg: single count 10 each, then 15, then 20.
Take a lap.
Calf raises, split squat LT, split squat RT: single count 10 each, then 15, then 20.
Take a lap.
Lucky 11s: dry docks and Wall touch merkins.
Pyramid of Pain
- 5 burpees
- 10 dry docks
- 15 merkins
- 20 LT leg lunge pulses
- 25 squats
- 20 RT leg pulse squats
- 15 merkins
- 10 dry docks
- 5 burpees
Mary
Single leg deadlifts, mermaid dance, LBCs, mermaid other side, flutters, Os