No FNGs so a quick, dark jog over to the parking lot next to the tennis courts

Warmup

  • Side Straddle Hop (x25)
  • Windmill (x20)
  • Imperial Walker (x20)

Burpees

  • Broad Jump Burpees to the other end of the lot, squat hold
  • Broad Jump Burpees back, squat hold
  • Plank exercses: right arm up, right leg out, regular, left arm up, left leg out, regular, low plank hold

Down Sisyphus

  • Jog down Sisyphus to the rock pile
  • Grab a rock for:  Rock Curls(x20), Tricep Extension(x20), Rock Squat(x20),Rock Curls(x15), Tricep Extension(x15), Rock Squat(x15)
  • Jog back to the base of Sisyphus

Up Sisyphus

  • Bear crawl to the concrete cylinder thing, squat hold
  • Lunge Walk until you reach the first turn, squat hold
  • Backwards bear crawl up the steep curvy part, squat hold
  • Backwards run for a little bit, squat hold
  • LBCs(x25)
  • Jog to the top of Sisyphus, squat hold

Picnic and Tennis

  • Head over to the picnic area for: Irkins(x10), The Dip(x10), Alternating Left Right Step-up(x20)
  • Jog to the tennis courts
  • 1 set of normal suicides
  • 1 set of suicides but do 5 sumo squat jumps at each doubles line
  • 1 set of suicides but do 10 sumo squat jumps at the first doubles line then 15 at the next
  • Plank walk left in cadence(10x), Plank walk right in cadence(10x)
  • Balls to the wall

Mary

  • Freddie Mercury(x25)
  • 6in Leg Hold around the circle (5 count)
  • American Hammer(x25)
  • Boat Canoe

Announcements/requests

  • First day of school for lots of families this week

I missed a couple of PAX so let me know in the comments if you were left off the list.

Hope you enjoyed it!

-Von Trapp

Related