- QIC: Bear Grylls
- When: 03/05/2021
- Pax: Bear Grylls
- Posted In: Mettle Forger
Warmup:
-
- 10 each alternating:
- Side Straddle hops/Merkins/Squats,
- Front Straddle Seal Jacks/Close Grip Merkins/Close Ankle Squats,
- Side Straddle Hops Press Jacks/Wide Grip Merkins/Sumo Squats
- 10 each alternating:
The Thang:
-
- 5 Progressive Rep sets of the flight below – 5/10/15/10/5 reps:
Front Lunge Jab | ||
Plyo | Side Straddle UpperCuts | |
Frog Pummlers | ||
Plyo | Dynamic Lunge Elbow Strike | |
Squat UpperCut | ||
Plyo | One Leg Squat Side Kick Jab | |
Back Lunge Angel Fly | ||
Plyo | Table Front Straddle Kicks | |
Calf Raise Grapplers | ||
Plyo | Front Straddle Military Press | |
Chair Squat Incline Jab | ||
Core | ||
Mac Tar Jai Slow Spider Man | L/R | |
Side Plank Crunch | L/R | |
Plank Alt Foot Strike | L/R |
Cooldown:
-
- 8 Min total body stretch
Praises:
-
- Beautiful Weather,
- Health and Peace
Prayers:
-
- Healing for all those who are physically or emotionally sick,
- To fight hindrances and temptations of the Jester,
- New housing for our Brother Orange Crush
TClap |
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