Dynamic Stretch Routine:
– Tip Toes – walk ~10 yards and back
– Heel walk – walk ~10 yards and back
– Alternate Leg and Arm kicks – walk ~10 yards and back
– Side-step hip flex squats – ~10 yards and back
– Tip Toes – walk ~10 yards and back
– Heel walk – walk ~10 yards and back
– Alternate Leg and Arm kicks – walk ~10 yards and back
– Side-step hip flex squats – ~10 yards and back
Warmup:
– 20 SSH IC
– 10 slow temp squats IC
– 10 Merkins OYO
– 19 Imperial Walkers
– 30 second elbow plank, 15 second side plank, 15 second other side plank
The Thang:
The Thang:
Mosey to Bridge:
@ 1st bench
– 10 Incline Merkins OYO
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Mosey to 2nd Bench (avoid dinosaur landmines):
– 10 Decline merkins
– 10 Single leg step-back squats OYO x 2 (alternate legs)
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Finish mosey to other side of bridge:
@ Museum steps perform jacobs ladder:
@ Museum steps perform jacobs ladder:
1 burpee at bottom, run to top of steps and back
2 burpee at bottom, run to top of steps and back
…. finish at 7 burpees
Mosey back across bridge
@ 1st bench
– 15 Carolina Dry Docks OYO
– 15 Bench dips OYO
Mosey further along bridge…
@ 2nd bench
– 15 squats OYO
– 20 alternating lunge jumps OYO
Mosey even further…
@ 3rd bench
– 10 Incline merkins (Inclerkins?)
– 10 Decline merkins (Declerkins?)
Mosey back through Coolidge
– 15 more Carolina Dry Docks for good measure
Mosey back to Shovel Flag for the Mary:
– Bay City Scissors (8 count, flutter kicks 1-4 count, right over left, left over right 5-8 count) – x 10 total reps
– 20 American Hammer OYO
– 15 Pickle Pounders OYO
– 10 Peter Parker OYO
Repeat mary once more
Finish up last 90 seconds with some #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
COT