The Square. Monday. 12/4/2017
PAX: W.O.P.R (Q), Quad, Swift, Greyhound
Warmup: 25x SSH, 20x Dip, 15x Bobby Hurleys, 10x Merkins, Mosey around Lake
- Bear crawl to other side then 1 burpee
- Sprint to the other side then 10 squats
- Bear crawl to other side then 2 burpees
- Sprint to the other side then 9 squats and so on....
- Repeat until 10x burpees then 1 squat
Hold the circle (thats how I called it)
everyone in a circle holds plank position while one PAX does 10x merkins, then the next PAX does 10x merkins, and so on. Follow through with squats until we did 2 sets of each.
We got creative and each PAX did merkins 1 at a time. Like doing a wave.
20x Freddie Mercury
20x Flutter Kicks
20x American Hammers
Some breathing/relaxation exercises conducted by Swift
BOM, COT, OUT.