11.22.22 – Interval Workout

AO: Oakery

QIC: Ghost

PAX: Goon, Output

Conditions

upper thirties and dry

Warm up

• 20xIC SSH
• 10xIC Hillbillies
• 8xIC Halos
• 8xIC Reachers
• hip circles, hip thrusts
• 8xOYO front leg swings each leg
• 8xOYO side leg swings each leg
• calf raises x20 OYO each side
• Mosey around parking lot twice

The Thang

• Interval workout 37 seconds on 23 seconds rest
  • Swim
  • Bonnie Blairs
  • Penguins
  • T Merkins
  • Jane Fondas
  • Breakdancers
  • curb jumps
  • burpees
  • Leg out bridge lifts
  • Wall sit

6MoM

N/A

COT

We had a discussion of the joys and challenges of the holiday season.

Ghost out