Thunder is a mainly no running…. but we like legs…
Warm Up:
Mosey to Amphitheater – Dynamic High Legs 10, Quad Stretch 10, High Knees 10. MERKIN Twists Arm Up / SCORPION stretch / Dynamic Hamstring / Groin Stretch 1 arm up.
The Workout:
LEG SETS
10 Jump Squats
10 Bulgarian Split Squats (5L/5R)
10 Pistol Squats (5L/5R)
DEEP SQUAT HOLD (15 cadence)
10 One leg get ups (5L/5R)
Foot Over Toe – shoulder on wall, tighten quads to lift heels off the ground, keeping heels off ground touch the top the top of toe with heel (5L/5R/5L/5R)
Recovery: 20 Cadence Count BALLS
Rinse and Repeat 3 times
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10 Diamonds/10 count Superman/10 Pickup Planks/ 10 Inch Worm Merkins
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REPEAT LEG SETS (3 sets)
Mary:Box Cutter 15 cadence, Low Slow Flutter 20 cadence, American Hammers 20 cadence, Homer to Marge 20 count std +10 left leg, +10 right leg. Diamond Merkins 25 count. Finished up with Protractos 10 count cadence each angle 22.5/45/90/45/22.5
Announcements: Tri-Sprint June 1st (speak to Gump)
Prayer: Thanks for Fitness & Fellowship