5 Pax enjoyed yet another sunny and 75 degree morning in beautiful North Cary Park for a shoulder and plyo focused work-out.
The Warm Up on the BB courts
SSH X 20
Merkins X 15
Sprint X 4 BB courts
Good Mornings X 20
SSH X 20
Merkins X 15
Butt Kickers X 2 BB courts
High Knees X 2 BB courts
SFAC X 15
Merkins x 15
SFAC X 15
Cross body leg lifts X 20 each side
The THANG
Jog to Picnic Area
Merkin-o-Rama
Standard Merkins x 15
Squat/jabs (aka Mike Tyson) x 15
Spider Merkins x 15
Mike Tysons x 15
Decline Merkins x 15
Bouncing Mike Tyson x 15
Incline Merkins x 15
Bouncing Mike Tysons x 15
Rinse and Repeato
Standard Merkins x 10
Dips X 15
Spider Merkins x 10
Dips x 10
Decline Merkins x 10
Dips x 5
Incline Merkins x 10
Mike Tyson x 10
Diamond Merkins X 5
Jog back to BB courts
Bear Crawl X 1 BBall courts
Crab Walk X 1 BBall courts
Peoples Chair x 20
Partner Up
Partner 1: Sprint 2 BB Courts; Burpees X 5, Sprint 2 BB Courts
Partner 2: Balls to the Wall
Flapjack
Repeat X 3
Mary
WW2SU x 40
6 in leg holds x 25
Russian hammertimes 25
Freddy Merc x 25
COT
