Today’s workout we used 6 cones to supplement the Grind.
We started the beat down with a warmup:
Mosey around the block
15x Jumping Jacks
7x Windmills
7x Cherry Pickers
10x Sun Gods (each direction)
7x Merkins
7x In Tempo Merkins
7x Peter Parkers
7x Squats
7x In Tempo Tempo Squats
Then we Mosey-ed to the parking lot to do 5 rounds of a Cone Workout:
6 stations
5x Merkin Jacks
5x Merkin PopUps
5x Spider Merkins
5x Merkin Extensions
5x Burpee Lunges
5x Frog Jump Burpees
Round 1: Run Across
2: Bear Crawl
3: Broad Jumps
4: Lunges
5:Murder Bunnies
Even though we went really fast thru the Cone Workout, it still took most of the time.
We finished the Cone Workout with a set of Achey-Legs:
2x on a 4 count
-Jumping Lunge x2
-Squat
-Scissor Jump
We ended the workout with a Ab Ring of Fire
10x Ab X-Extensions
10x Backstrokes
Plank 1 min
10x Plank Wide Pike Ups
10x Low plank wide pike ups
We closed out with the usual close out, sending us off with a prayer. #Praying for those affected in Nashville.
Also, shout out to @ShortBus, he was injured during this workout. 🙁
Looking forward to next time!
