Sheepdog – circuits
Pax of 7 with one FNG: Norm, R-22, Dovetail, Martini, Chickenfoot, Shredder, and Sketch (FNG)
Warm Up: Dovetail took the lead with some High-knees, Butt-kicks, Inchworms, Samson lunges, Goodmornings, & Michael Phelps
The Workout: mosey to the back for a quick review of Wing Chung rooting, striking, and wedging.
Then circuits: one pax sets the duration with a loop around the walking path. Stations:
Round one
- Runner
- lateral pulls, 25lbs
- jumprope
- striking
- wedging
- Bicep curl to arm raise, 10lbs
- wobly merkins
Round two
- Runner
- Curls, 25lbs
- Squat kicks
- striking
- wedging
- Arm raise to overhead press
- Wobly dips
Mary: LBCs & Boxcutters
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