Showing Rudy some love by bringing his beloved 40 to the Zoom and hopefully giving him a new song to sing
Warm-up: 25 SSH, 20 Peter Parkers, 20 Mountain Climbers, 20 Parker Peters.
No levee in the Zoom. 5 burpees will replace the run up and over the levee. 40 reps of the exercise in each set. Each set will go like this: 5 burpees, 10 reps of the excercise, 5 burpees, 10 reps of the exercise, 5 burpees 10 reps of the exercise, 5 burpees, 10 reps of the exercise.
- Set 1 – Tempo Merkin
- Set – Monkey Humpers
- Set 3 – Low Slow Squat
- Set 4 – Plank Jack
- Set 5 – Tempo Diamond Merkin
- Set 6 – American Hammer
- Set 7 – Bonnie Blair
- Set 8 – SSH
- Set 9 – Tempo Wide Merkins
- Set 10 – Flutter Kicks
I waited patiently for the Lord
He inclined and heard my cry
He brought me up out of the pit
Out of the mire and clayI will sing, sing a new song
I will sing, sing a new songHow long to sing this song
How long to sing this song
How long, how long, how long
How long, to sing this songHe set my feet upon a rock
And made my footsteps firm
Many will see
Many will see and fearI will sing, sing a new song
I will sing,…
