March 5th, 2018 By Pharaoh

Disclaimer

Warm up run with Karaoke, Hi Knees, Butt Kickers, Skips

complete series of 3 exercises from list then drop the first exercise and add the next exercise on the list, repeating two of the original series.  As we are doing the series of exercises the Pax 2 at a time break off and run up the ramp and back to the exercise circle.

compete sets of 20 reps IC for each exercise

Hill Billies – SSH – IST

SSH – IST – Mt Climber

IST – Mt Climber – Plank Jack

Mt Climber – Plank Jack – Squats

Plank Jacks – Squats – Lunges

Squats – Lunges – V-Ups  (20 V-Ups IC totally suck!)

Lunges – V-Ups – Mason Twist  (15 V-Ups IC followed by Mason Twists really totally suck!)

V-Ups – Mason Twists – Lo Flutter

Mason Twist – Lo Flutter – Superman

Lo flutter – Superman – Merkins

Superman – Merkins – Dive Bombers

Merkins – Dive Bombers – Table Tops

Dive Bombers – Table Tops

Group run up the ramp and back.

COT

The Dawg House, White Lightning

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