One showed up for a rainy morning beatdown and here is what went down:
COP
20 SSH, 10 4ct helicopters, 10 DQ’s, 10 imperial walkers, 10 4ct american hammers, 20 LBC’s, 10 alabama prom dates.
THANG
We start a tabata with some hard rock tunes 4 minutes of 20 sec exercise, 10 minute rest after the 8th rep 15 second recovery then on to the next exercise.
Excercises were – 1 – Lunges, 2 – LBC’s, 3 – Donkey kicks (did a minimum of 15-25 reps), 4 – reverse lunges, 5 – flutter kicks, 6 – Hand release merkins (10 reps then plank for remaining time in 20 seconds), 7 – overhead claps mosey back to cars.
COT
numberama, namerama, Phonics took us out in prayer.
Great workout this morning. Cool and fall is here with the dark…see you in the gloom soon.
Cheers….CB!