Thanks to all the PAX who posted this AM. Always a great way to start the day. Especially a Friday. With some inspiration from Chong Li from last week, I considered bringing this beat down to South Wake (with a few Lipton variations). Hope you got a nice work out.
Warm up:
Jog around track to back parking lot.
Side straddle hop x 50
Windmill x 15
Mountain climbers x 20
Standard Merkin x 20
The thang:
Indian run x 1 and 1/2 laps around track.
Head to the picnic tables for some bench work.
Box jumps x 100
Irkins x 40
Dips x 20
Standard Merkin x 20
Derkins x 20
We completed this session in sets of 20. 20 box jumps followed by 20 reps of irkins, dips, etc.
Jog over to parking lot for some rock work. PAX paired up. PAX 1 ran a suicide drill while PAX 2 worked on rock curls. Switch. Completed this session with PAX alternating between suicide runs and rock curls, tricep extensions, and shoulder press.
Head over to play ground for some bar work.
50 x pull ups. With support or without. PAX got it done.
Ended with Indian run around track to tennis courts for Mary.
Mary:
5 minute plank. Rotating plank positions from chill cut, standard and side plank (right and left arm up).
Nice work guys.
