Bonus Workout!

AO: Smart Park

Date: 12.10.20

Time: 0530

Q: Swobbles

Pax: Ditka, Packer, Doogie

Stretch/warmup:

Stretch OYO

SSH x 15 IC

Mountain Climbers x 15 IC

The thang:

Round 1:

Dying cockroach w/ reach behind x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

SSH x 20 IC, Merkins x 10 IC, SSH x 20 IC, Merkins x 10 IC, SSH x 20 IC, Merkins x 10 IC

Round 2:

Dying cockroach w/ reach behind x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC

Round 3:

Leg lifts x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC

Round 4:

Leg lifts x 20 OYO

Reverse lunge hops x 10 OYO (each leg)

Burpees x 10 OYO

Run to light post and back

Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC, Squat x 10 IC, Merkins x 10 IC

COT

Prayer

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