October 20th, 2015 By mothergoose

Warm Up

Long Mosey with 20 Imperial Storm Troopers and 20 Cotton Pickers

30 Side Straddle Hops

10 Burpees

10 Air Squats

10 Mericans

10 Carolina Dry Docks

30 Plank Jacks

Workout:

1. Squats 20
2. Mericans 20
3. Lunges 20
4. Planks – moving into side planks – 1.5 minutes
5. Side Straddle Hop – 30
6. Recover – Bicep Curl and Tricep Curl – 10 each with rocks
7. Tuck Jumps – 15
8. Explosive Push-ups – 15
9. Lunges – 20
10. Mountain Climber – 20
11. Peter Parker slow 20
12. Modified Peter Parker – 20
13. Recover – Bicep Curl and Tricep Curl – 10 each with rocks
14. Burpees – 10
15. 180 Degree Squat Jumps (Jump squat into a half circle) – Modified with a regular squat – 10
16. Plank Push up – start on forearms, then move up to straight arm, then back to forearm. – 1.5 minutes

Cool Down:

30 Side Straddle Hops

5 Burpees

10 Air Squats

10 Mericans

10 Carolina Dry Docks

30 Plank Jacks

Peoples Choice Mary.

Davis Lake

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