AO: Sandlot
Q: Church League ,
PAX: Redcoat, Venus, Hackeysack, Church League, Boardwalk, Picasso
FNGs: None
COUNT: 6
CONDITIONS: Nice
WARMUP:
– Side straddle hops
– Hillbilly walkers
– Coupon swings
– Arm circles
– Michael Phelps
– Wrist circles
– Scapula pushups
THE THANG:
10 minute rounds of 2 exercises. 90 seconds to complete exercises and rest. The goal is to focus on form and intensity without reaching failure. The volume comes from doing each exercise for 7 sets.
Q: Church League ,
PAX: Redcoat, Venus, Hackeysack, Church League, Boardwalk, Picasso
FNGs: None
COUNT: 6
CONDITIONS: Nice
WARMUP:
– Side straddle hops
– Hillbilly walkers
– Coupon swings
– Arm circles
– Michael Phelps
– Wrist circles
– Scapula pushups
THE THANG:
10 minute rounds of 2 exercises. 90 seconds to complete exercises and rest. The goal is to focus on form and intensity without reaching failure. The volume comes from doing each exercise for 7 sets.
Round 1
1. Pike pushups (goal of 3-6 reps)
2. Curls (goal of 8-12 reps)
Farmers carry once round is complete
Round 2
1. Bulgarian split squats (3-6 each leg)
2. Seated single leg raises over coupon (3-6 each leg)
Farmers carry once round is complete
Round 3
1. Dips (3-6)
2. Single arm rows (3-6)
Farmers carry once round is complete
MARY: Dynamic Stretching
ANNOUNCEMENTS:
COT: Picasso’s family out of town and Laila’s sleep. Hackeysack picking up his kids from overnight camp. Venus’s wife’s continued recovery.