Weather: Clear, no wind, 55 degrees
Another beautiful morning at Kennarie Ridge! Gave disclaimer and headed to JPAX.
Warmups
Samson Stretch 5 sec hold x 5
Slow Low Squats x10
Abe Slogodas x10
Forward Arm Circles x10
Backwards Arm Circles x10
Seal Claps x10
SSH x15
Hillbillies x10
The Thang
In preparation for the H8 at Okwata this Thur, I thought this beatdown would help us work on those bear crawls. Kenna Brah and Charmin did their own exercise routine since they were nursing injuries.
Start at front of JPAX
Run to JPAX loading dock ramp, Bear Crawl up, Lunges down
Run back to front of JPAX
Burpees x10
Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
Burpees x10
Merkins x20
Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
Burpees x10
Merkins x20
Step Ups x30
Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
Burpees x10
Merkins x20
Step Ups x30
SSH x40
7’s: BBSU, run up stairs, Step-ups, run down ramp
Head to flag. COT
