AO: Lightning Rod
QIC: Danish
PAX: Destroyer, Jelly Fish, Kiwi, Steamy Nix, Stray Cat, Walnut
Conditions
60F and shvetty outside!
Warm up
Mosey to field
SSH x 20
Halos x 15
Hill Billies x 10
Imperial Walkers x 10
3rd Grade Exercise x 10
Windmills x 10
The Thang
5 inverted rows then run across field
5 merkins then run across field
5 tricep dips then run across field
5 big boys then run across field
Add 5 each set until Q calls the end
Mosey back to LR, stopping to do Squats, Lunges, Merkins and Deadbugs
COT
The importance of form when going through our exercises
Less soreness
Proper engagement of muscles
Wider range of motion
More time under tension
Went through good form for the following exercises:
Squats
Lunges
Merkins
Plank
Back based core work
F3 Portland 