WARMUP:
Mosey
Dynamic walk through
-Scoops
-Quad bends
-Knee hugs
-Ankle Hugs
-Adductor lunges

THE THANG:

Gear:

• Inertia Wave Bands (IW)
• Cinder blocks
• Full-sized towel

Partner 1 on inertia wave until partner 2 returns from cinder block and towel exercises

Workout block 1 (2 times)

• IW double arm slams
• Murder Bunnies 30 feet
• Sideways towel wall slams (10 reps)
• Murder Bunnies 30 feet

Workout block 2 (2 times)

• IW side to side
• Cinder block farmers carries (150 feet)
• Towel lateral slams (5 ea)
• Cinder block farmers carries (150 feet)

Workout block 3 (2 times)

• IW thumbs up alt slams
• Lateral cinder crab hops (30 feet)
• Overhead Towel Squats
• Lateral cinder crab hops (30 feet)

IW partner exercises

• IW off pole 1/2 core rotation (each side)
• IW off pole SS 1/2 core rotation (each side)
• IW pallof up/down (each side)
• IW pallof in/out (each side

MARY:
Plank series

• high plank
• Plank marches
• Side plank
• Side plank leg flutters

ANNOUNCEMENTS:
Bethel men’s shelter

COT:
Be present. Be your best version of yourself to be a leader for your family