AO: ao-sandlot
Q: Church League
PAX: Hackeysack, Venus, Church League, Picasso, Wilson, Stogie, Red Coat, Chubbs, Rabbit Trail, James Rowell (Pommel Horse)
FNGs: 1 James Rowell (Pommel Horse)
COUNT: 10
CONDITIONS: Perfect
WARMUP:
1. One lap
2. Walking lunge rotations – 10 steps
3. Weed pickers – 10 in cadence
4. Arm circles – 10 in cadence
5. Michael Phelps – 10 in cadence
6. Merkins – 10
THE THANG:
Round Red: (3 sets)
1. Bulgarian split squats – 5/each
2. Good mornings on step/bench- 10
3. Single leg Calf raises – 15/each
Q: Church League
PAX: Hackeysack, Venus, Church League, Picasso, Wilson, Stogie, Red Coat, Chubbs, Rabbit Trail, James Rowell (Pommel Horse)
FNGs: 1 James Rowell (Pommel Horse)
COUNT: 10
CONDITIONS: Perfect
WARMUP:
1. One lap
2. Walking lunge rotations – 10 steps
3. Weed pickers – 10 in cadence
4. Arm circles – 10 in cadence
5. Michael Phelps – 10 in cadence
6. Merkins – 10
THE THANG:
Round Red: (3 sets)
1. Bulgarian split squats – 5/each
2. Good mornings on step/bench- 10
3. Single leg Calf raises – 15/each
Round White: (3 sets)
1. Merkins (push yourself with great form) – 5
2. Single arm rows (modify to two arms if needed) – 10/each arm
3. Bent over top grip curls (or regular grip if needed) – 15
Round Blue: (3 sets)
1. Goblet Squats – 10
2. Dips – 10
3. American Hammers – 10
MARY:
ANNOUNCEMENTS:
None
COT: