01.07.23 Hu rah for EMOM!

AO: Lavafield

QIC: Leprechaun

PAX: Goon, Blue Steel, Lumbergh, 1 Cent, Free Lunch, Danish, Slash, Kikiwaka

Conditions: Damp and cool with a light drizzle for shizzle but comfortable.

Warm up

  • 1 lap Mosey
  • Air squats
  • Halos
  • 3rd graders
  • 5 Inchworms w/merkin
  • Toy Soldiers
  • Side straddle hop
  • Monkey Humpers

The Thang

Block 1 Workout

  • At one sideline of the field
  • 15 curls
  • Crab walk backwards to midfield
  • Crab walk forwards to far sideline
  • 5 burpees
  • Jog to starting line
  • 15 Curls
  • Bear crawl forward to midfield
  • Bear crawl backward to far sideline
  • 5 burpees
  • Jog to start
  • 15 Curls
  • Dead bug shuffle left side to midfield
  • Dead bug shuffle right side to sideline
  • 5 burpees
  • Jog to start
  • Hold plank til 6 is in

30 minutes EMOM – at the start of every minute complete the set of exercises, then rest until the start of the next minute.

  • Min.1 – 25 Squats
  • Min. 2 – 15 Merkins
  • Min. 3 – 25 Coupon swings
  • Min. 4 – 15 Overhead press
  • Min. 5 – Burpees AMRAP (for full minute)
  • 1 min Rest
  • x 5 rounds

COT

Don’t Sweat the Small Stuff by Richard Carlson

Chapter 68: Be Willing to Learn from Friends and Family

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