I think I have this pre-blast figured out, but I must admit…my other Q’s have been heavily dependent on varying times of “Moseying” to hit the 45 minutes just right. The combination of In Cadence and For Time should allow for enough modification and if we come in under time…just rinse and repeat until time.
Here we go:
Warmup In Cadence (IC)
Side Straddle Hop (SSH) x 20, Windmill x 15, Grassgrabber x 10, Arm Circles x 10, Circle Arms x 10, Peter Parker x 20
The Thang Part 1: Various Circuits of 4 (2 exercises IC, 2 for time)
- Reg Merkins x 10 (down-up cadence), SSH x 30 sec, Little Baby Crunches (LBC) x 15 IC, Squat x 30 sec
- Staggered Merkins (left hand high) x 10 (down-up cadence), Seal Jacks x 30 sec, Real Freddie Mercury x 15 IC, Bonnie Blair x 30 sec
- Staggered Merkins (right hand high) x 10 (down-up cadence), Smurf -Jacks x 30 sec, Dying Cockroach x 15 IC, Imperial Walker Squat x 30 sec
- Wide Grip Merkins x 10 (down-up cadence), Mountain Climbers x 30 sec, Box Cutters x 15 IC, Side Lunge x 30 Sec (alt left right each lunge)
Complete 2 Sets of Above
Part Deux:
- 10 Merks (down/up cadence) 4 Lunges (1 is 1) 10 Air Shoulder Press (regroup after each set of Merks and Presses)
- 9 Merks (down/up cadence) 4 Lunges (1 is 1) 9 Shoulder Press
- 8 Merks (down/up cadence) 4 Lunges (1 is 1) 8 Shoulder Press
- 7, 6…Down to 1 and 1
The closer?
- 30 sec jump squat
- 30 LBC OYO
- 25 sec reg squat
- 25 x american hammer OYO
- 20 sec bonnie blair
- 20 x boxcutter OYO
- 15 sec side lunge
- 15 x penguin OYO
Rinse and Repeat Until Time is Up
