AO: backblasts
Q: Aryaman Kulkarni (MasterChef)
PAX: Wayne Frost (Takedown), Herve Francois (Stingray), Achilles Estavillo (SideOut/JabJab/Scorpion K, Marc Rubenstein (ScarU), W. Jason Griffith F3 Risky Business
FNGs: None
COUNT: 6
WARMUP: 7 Motivators, arm circle, circle arm, tippy tap, stretches
THE THANG: 4 Corners Escalator
Use a square or create one with cones/spots. At each corner, perform an escalating exercise. Run between corners.
Corner 1: 10 Hand-Release Merkins
Corner 2: 10 HR Merkins + 20 Big Boy Sit-ups
Corner 3: 10 HR Merkins + 20 BBSUs + 30 Squats
Corner 4: 10 HR Merkins + 20 BBSUs + 30 Squats + 40 Mountain Climbers (count both legs)
Then run a full lap and do it de-escalating back down (just like a pyramid).
EMOM Grinder (Every Minute On the Minute)
You’ll do the reps quickly, then rest the remainder of the minute. Complete 3 rounds of the 5-minute circuit.
Each Minute:
10 shoulder taps + 10 Jump Squats
20 Flutter Kicks (count one side)
10 Carolina Dry Docks + 10 Lunges (each leg)
15 LBCs + 10 Heels to Heaven
Burpee Minute: Max Burpees (push hard)
MARY: 2 min. Am hams and side plank dips
ANNOUNCEMENTS: May 2nd movie night. May 10th anniversary. June 21st convergence
COT: Praying for takedown and his family, risky and his family, and for all of our brothers who may be battling one of life’s many challenges. We are stronger together and will find our way to a better and brighter place.
