09.29.22 – Low intensity – high intensity

AO: Oakery

QIC: Ghost

PAX: Revolution

Conditions

50s and raining

Warm up

• 20xIC SSH
• 10XIC Hillbillies
• 10x IC windmills
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20s each side
• Mosey down Jackknife and back

The Thang

• mosey around school and do two sets of 10 partner “pull-up dogs”
• Low intensity exercises (1 min) followed by high intensity (30 seconds)
  • Plank – squats
  • Jog in place – rows
  • SSH – merkins
  • Daisy pickers – Freddiez
  • Balance on one leg – Anton Onos
  • Dance Party – shrugs
  • Slow high knees – curls
  • Bear crawl – reverse snow angel

6MoM

Put away coupons – hold plank for last 20 seconds

COT

Just a couple of old buddies shooting the breeze.

Revolution will start Qing once per month

Ghost out