Caveman Peak And Valley
EC: Dawgpound, Emeril, Dahmer
FNGs: Nope
Warm Up:
Bounce
Foot Trace
Hinge
Spinal Rotation
Ring out the shoulders
Fazio Arm Circles or Blah blahrm blah blahs
Neck stretch
The Workout:
We went over the two options for the game. Remember the game from onnit. Start at four reps for three exercise. If you finish in enough time then increase the reps from 4 to 6. If you don’t finish the reps in time you lose your recovery time.
Option 1:
Switch Squat
Side Draw
UpperCut
Option 2:
Switch Squat to forward lunge
Front Draw
Battle Lunge (Reverse Lunge to start uppercut
We then did 20 minutes of work. 45 on 15 rest.
Mary:
6 minute abs!!!
3 rounds
10 Seconds Plank
10 Seconds Knees to elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees
20 Seconds Bicycle
10 Seconds Mountain Climbers
20 Seconds Hug your knees
20 Seconds Bicycle
20 Seconds Russian Twist
20 Seconds Bowl
20 Seconds Bowl
We had time and did some downward dogs and pigeon poses.
Announcements:
Happy Holidays
T-Claps (Recognition):
Dawgpound and Emeril for keeping the Steel Mace and kettlebell workouts going
Prayer:
187 M
Fanny Packs M
