5 pax met this morning for a pretty decent workout.
Taking a short jaunt to Livingston Playground, approximately 1/4 mile from the AO.
They arrived at a poorly lit basketball court to perform the following:
Warm -up:
SSH x 20 IC
Half court sprints:
down back down followed by:
x 10 merkins x 2 sets
x 10 squat jumps x 2 sets
x 10 squat thrusts x 2 sets
Mosey to weird adjacent playground equipment:
Dip walk x 1 set
Dips in cadence low count x 12
Hanging knees to chest x 10 IC
Plank on small wall: Right hand /Right Leg high followed by left side
Mt climbers x 20
Mosey back to court:
Sprint to baseline to baseline: stop motion lunge walk back
Shuttle run sprint end at opposite baseline , side lunge back
Shuttle run sprint followed by fwd lung walk/backward lunge walk
Mosey back to playground:
Pull-ups: x 5 OYO
x 20 squats IC
Pully- ups x 4 OYO
x 20 squats IC
Pull-ups x 3 OYO
x 20 squats IC
Pull-ups x 2 OYO
x 20 squats IC
Kips x 5 x 2 sets
Mosey back to AO with 2 fartleks along the way
COM:
-Prone T’s x 20 IC
-Plank on elbows hold x 100 count
-Nolan Ryans x 10 IC B sides
-Heels to Heaven IC x 20
-Glute bridges x 10 IC B sides
COT: Prayers for Amber and Toots; Burgundy’s wife (healthy happy preggo); Avery (Ei’s co-workers dtr)
