Fourteen Pax turned out for a warm and humid workout this morning. That didn’t stop us from making the most of a typical July morning.
Warm up (all IC x20):
– Side shuffle hop
– Imperial Walkers
– Good Mornings
– Windmills
– Willie Mays Hays
– Arm circles/reverse
The Thang:
– Line up along the handrail for underhand pull-ups; 12 count, 11 count, 10 count
– Move to low wall for step-ups in cadence (x25) and dips in cadence (x25)
– Back to the handrail for overhand pull-ups; 9 count, 8 count, 7 count
– Back to low wall for step-ups in cadence (x25) and dips in cadence (x25)
– Back to handrail for underhand pull-ups; 6 count, 5 count, 4 count
– Back to low wall for box jumps (25 OYO) and dips in cadence (x20)
– Back to handrail for overhand pull-ups; 3 count, 2 count, 1 count
– Back to low wall for box jumps (25 OYO) and dips in cadence (x20)
Jog to track; fellowship run half way (200), sprint the other half (200), followed by 25 WWIIs OYO. Repeat 3x.
Mary:
– LBCs
– Long slow flutters
