AO: The Swamp
Q: Alan Hockenjos (Walden) ,
PAX: JM ROONEY (GROVER), Alan Hockenjos (Walden)
FNGs: None
COUNT: 2
The „scientific“ 7 minute workout routine.
Shout out to Splinter for this one. Modified to a „Swamp certified“ 12 minute routine.
WARMUP: Michael Phelps, arm circle arms, windmills, copperhead squats, jump rope X10
THE THANG:
12 exercises- 1 min amrap
SSH
Wall sits
Merkins
Lbcs
Step ups
Squats
Dips
Plank
High knees
Lunges
T-merkin
Side plank l/r :30 each
Mosey 1 loop
MARY:
ANNOUNCEMENTS: Pennington Day
May 16th- stop by the tent, do a burpee
COT:
