We finally moved our AO start time to 0530. There are still mixed feelings, but seeing the sun rise was a new feeling for us all.
We started the beat down with a warmup:
15x Jumping Jacks
7x Cherry Pickers
7x Windmills
10x Sun Gods (each arm)
7x Merkins
7x Mountain Climbers
7x Toe Touches
7x Tempo Merkins
7x Squats
Then we ran to the parking lot to start the beat down. I arranged 4 cones into a large square which is the outline for the stations. Each station had a burpee workout. The reps started at 1 and built a pyramid to 5 reps and back down to 1. We ran to each station around the square.
Station 1: Burpees
Station 2: Catcher Burpees
Station 3: Plank Walk Burpees
Station 4: Pike Up Burpees
After that workout, we ran over to the archway and did a static workout.
We did 3 Wall-Sits: 60 secs, 45 Secs, and then 30 Secs.
Then we did 3 Planks: 60 secs, 45 Secs, and then 30 Secs.
Then we did AMRAP for 5 minutes; 40 secs on; 20 secs off.
First set was from the archway to the cannon:
3x Burpees
Broadjump to the cannon
10x SmurfJacks
And then run back. Complete as many rounds as possible.
We did this 3 times.
For the 4th and 5th round, we did:
5x Merkins
Murder Bunnies to the cannon
5x Plank Jacks
And then run back. Complete as many rounds as possible.
After that set, we ran back to the start and did a set of ab workouts.
We ended with the usual close out, sending us off with a prayer and enjoying the sun rise.
Looking forward to next time!
