An almost perfect morning for a work out. Not too hot, not too cold, no rain. A nice group of 4 Zoomed in for some sweating.<\/p>\n
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Warm-o-Rama:<\/b><\/p>\n
5 sun salutes<\/p>\n
SSH x 20 IC<\/p>\n
Imperial Walkers x 20 IC<\/p>\n
Mountain climbers x 20 IC<\/p>\n
Abe Vagoda x 5 oto nice and slow<\/p>\n
Whirley x 20 IC<\/p>\n
Arm Swirly Things x 20 F then B<\/p>\n
Seal Claps x 20<\/p>\n
Overhead Claps x 20<\/p>\n
The Thang:<\/b><\/p>\n
Mosey 1<\/b> min<\/p>\n
Partner up for Diego<\/b><\/p>\n
one partner works on the exercise and the other runs around your back yard\/driveway ~100 yards then trade. If you are doing this OYO later do half the number in sets of 25-50 then run or however you want to break it up.<\/p>\n
100 – ‘Merkins\u00a0<\/span><\/p>\n 150 – Overhead press w\/ Rock<\/p>\n 200 – LBC\u00a0<\/span><\/p>\n 250 – Rock Curls\u00a0<\/span><\/p>\n 300 – Squats w\/ Rock<\/p>\n 9 Layer Dip<\/b>\u00a0<\/span><\/p>\n Upper body, lower body, abs<\/p>\n Dips x 15<\/p>\n Right Leg Step Ups x 15<\/p>\n LBC x 15<\/p>\n Derkins x 15<\/p>\n Left Leg Step Ups x 15<\/p>\n Low Flutter x 15<\/p>\n Erkins x 15<\/p>\n Squats x 15<\/p>\n Box Cutter x 15<\/p>\n Repeat but x 10, then x 5<\/p>\n Mary Tabata 20sec on 10 rest, 2 sets each<\/b><\/p>\n Plank<\/p>\n Muton crunch right over left\u00a0<\/span><\/p>\n flip flop\u00a0<\/span><\/p>\n