- When: 08/02/2021
- QIC: Flo
- The PAX: House Party, Smashmouth, BadaBoom, PruneTang, WillieMaysHayes, Penguin, Snowden, Tackleberry, Saigon Sam, Narco, Yard Sale, Left Turn, Sushi, Valdez, D-Day
15 Pax in the humid semi-gloom of Hard Nocs –
MESSAGE: The simplest solution is most often the best…..however simple doesn’t necessarily mean easy….
WARMUP
5 down to 1 reps…plank to 6
– Squats
– 1/2 Burpees
– Reverse Fly
– Dolphin Merkin
BEATDOWN – 3 ROUNDS – 7 MINUTE AMRAP – 7 REPS PER EXERCISE USING DUMBBELL OR KETTLE
ROUND 1
– PASS THROUGH LUNGES
– DEADLIFT 2 ROW – SINGLE ARM
– PLANK PULL THROUGH TO ROW
– PUSH TO PRESS
ROUND 2
– NO HANDED GETUP
– SQUAT TO CURB
– SKATERS
– HOLLOW BODY HOLD (7 SECONDS)
ROUND 3
– PASS THROUGH LUNGES
– PUSH TO PRESS
– SINGLE ARM MANMAKERS
– SEAL JAX
COOLDOWN – (Same as warm-up but up the ladder 1…5)
YOGA STRETCHES
Announcements – see slack
Prayers
COT