Warm up
Bring rocks to football field
Pax choice at 10 yard markers x10
– 10 burpees
– 5 Catalina wine mixers + 5 squat
– 10 merkins + 12 squat
Marry for rest of beatdown to tunes with Mary in it:
on back legs lifted rock rotate back forth R/L
Flutter with rock
Cocoon – lay flat with arms legs outstretched then crunch with arms at side of bent knees
Low plank knee tap
Glue bridge march – wife pleaser with arms extended straight up and lift alternating knee to chest
Sideways bear walk – knees just off ground
Leg lifts without touching ground (6 inches to 90 degrees)
Bird dog knee touch
Hello Dolly with rock
Nolan Ryan
Crunch start with legs extended
American hammer
Big bois with rock arms extended
Back alternating toe touches
Floyd Mayweather low
Plank jacks with shoulder tap
Side plank elbow with opposite arm outstretched
COT
