Subprime – Warm-Up and Beatdown

The Picnic Tables for 2 Rounds of:

–  The Dip
–  Derkins
–  Step up with knee up

– Wall sit with handclaps
– Balls to the Wall

Return to Start

• Merkin Ladder to 10 and back.
• Burpee Ladder until time ran out.

Nitro’s Abbreviated Standard

• Ascending Jump Squat Twists
• Slow Parker Peter Mountain Climbers
• Outlaw Mary – both directions
• Stairstep Flutter Kicks
• Bows and Toes J-Lo
• V-Up’s
• Superman
• Alligator Merkins x 2 sets
• Ascending Welsch Dragons x 2 sets
• Boat Canoe Paddle
• High Knees

COT: My cousin visited this weekend. It was impossible to not notice his “attentiveness” when he was listening to Donna or myself. This is almost the same as “presence” but there was a subtle difference in not only listening but hearing the conversation and responding with questions and acknowledgments that demonstrated his “presence and attentiveness.” 

The word is: be aware of your attentiveness and practice with 1 person 1 time a day.