AO: Coliseum
Q: Supply Chain ,
PAX: Loud Mouth, Gilmore, Supply Chain, Beethoven
FNGs: None
COUNT: 4
CONDITIONS: A Little Drippy
WARMUP: Yes
THANG 1: Ring of Fire (Perform exercise followed by a run up and down the stairs)
– 20 box jumps
– 20 derkins
– 20 dips
– 20 donkey kicks
– bear crawl around the ring
THANG 2: Gut Busters
– 1 BBS, 4 hammer swings
– 2 BBS, 8 hammer swings
– 3 BBS, 12 hammer swings
– etc.
THANG 3: Escalating rounds: after each round down and back in the plaza or around the lake once.
– 30 Second Plank
– 30 Second Plank, 5 blockees
– 30 Second Plank, 5 blockees, 10 curls
– 30 Second Plank, 5 blockees, 10 curls, 15 goblet squats
– 30 Second Plank, 5 blockees, 10 curls, 15 goblet squats, 20 bent over rows
– 30 Second Plank, 5 blockees, 10 curls, 15 goblet squats, 20 bent over rows, 25 lunges
MARY: no time
ANNOUNCEMENTS:yes
COT:yes
Q: Supply Chain ,
PAX: Loud Mouth, Gilmore, Supply Chain, Beethoven
FNGs: None
COUNT: 4
CONDITIONS: A Little Drippy
WARMUP: Yes
THANG 1: Ring of Fire (Perform exercise followed by a run up and down the stairs)
– 20 box jumps
– 20 derkins
– 20 dips
– 20 donkey kicks
– bear crawl around the ring
THANG 2: Gut Busters
– 1 BBS, 4 hammer swings
– 2 BBS, 8 hammer swings
– 3 BBS, 12 hammer swings
– etc.
THANG 3: Escalating rounds: after each round down and back in the plaza or around the lake once.
– 30 Second Plank
– 30 Second Plank, 5 blockees
– 30 Second Plank, 5 blockees, 10 curls
– 30 Second Plank, 5 blockees, 10 curls, 15 goblet squats
– 30 Second Plank, 5 blockees, 10 curls, 15 goblet squats, 20 bent over rows
– 30 Second Plank, 5 blockees, 10 curls, 15 goblet squats, 20 bent over rows, 25 lunges
MARY: no time
ANNOUNCEMENTS:yes
COT:yes