(Written by ScarU)
Who: 7 Pax ScarU (Q), Mountie, Photo Finish, Dick Clark, Mulligan, Brisket and Dos Equis.
Warm up-
Flag Imperial Walkers, seal claps, Tippy Taps
Mosey to station 1 – Upper body – Outside Gym
Music- Guns and Roses- Paradise City
The Thang: AMRAP ( as many rounds as possible) 9 min 9 s
pull ups
incline push ups
dips
Mosey to station 2- Cardio- Green Helmet
Music- Michael Jackson- Man in Mirror
The Thang:
Burpee Hill.
9 min AMRAP- 3 burpees half other half run/walk up hill – switch
Mosey to station 3- Lower body- Coliseum
Music: Darius Rucker – Wagon Wheel
The Thang:
9 min AMRAP- 9 reps each step ups, squats, sshopkins
Cool Down
plank
Side plank
Opposite arm leg (bird dog)
boat canoes
COT- prayers for country, stay safe, stay sane, maintain hope
