Date: 2024-11-19
AO: ao-the-union
Q: Wheelie
PAX: Capsized, Corn Stock (Garth), Paddywhack, Sandtrap, Wax On, Wheelie FNGs: None
COUNT: 6
WARMUP:
Good mornings
Arm circles
Windmills
Mosey to courts

THE THANG:
4 rounds of 6 exercises, 30 reps of each exercise with Cindy OYO Curls
1 arm rows (15 per side)
Shoulder press
Dead lifts
Overhead triceps
Vertical row

Pick up the 6 after each round with:
Wall sit
Step ups
Sumo squats
Calf raises

The catch: every 60s perform 1 burpee

Between each round of 6 exercises, suicide run the court to 1/4, 1/2, 3/4, and full court performing 1 burpee every time you turn around. Pick up the 6 with the same exercises.

MARY:
Big boi sit-ups
Flutter kicks
Penguin crunch

ANNOUNCEMENTS:

COT:

Tags: ao-the-union, Capsized, Corn Stock (Garth), Paddywhack, Sandtrap, Wax On, Wheelie