I’ve got your dive bomber and I’ll raise you a super belly

10 strong PAX braved the 21 degree cold for a early morning beat down including a couple new exercises.

The Thang:

Short jog to start.

Circle up: SSH x 20

Low slow squat x 20

Next up: “minute clinic”.

One minute per exercise with no breaks.

One minute of merkins

One minute of carolina dry docks

One minute of dive bombers

One minute of Jack Webb claps

One minute of plank

3 sets of those 5 exercises for a total of 15 minutes.

Audit hands off to Maximus

Circle Up:

Jump Squats x 20

Wind Mills x 20

(Slow) X’s & O’s x 15

(Slow) Russian Twist x 25

Mosey to the first/big hill:

Bunny Hop up the hill

Jumping Lunge @ the top x 10ea leg

Jog Down

REPEAT

Ab Lab:

Grave Digger x 15ea side

(Slow) Super Belly x 15

(Slow) Super Back x 15

Line Up side by side:

Walking Lunge for about 50 yards and back

Side Lunge 5 right, 10 left, 5 right

Chopping Squats (Think the football drill where you chop your feet then drop to the ground for a pushup. Insert a squat instead)

Mountain Rollers x 5, 5, 5, 5

Seal Situps x 20

Short mosey to COT:

1 Corinthians 6:19 “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own”.

TClap |

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