Digger Triple 7’s at Prison Yard
10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.
Warm up lap with carioca
Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins
3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core
Each group rotated stations after one exercise. 21 rotations completed on the final seconds.
Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike
Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk
Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s
Hard stop
We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.
As always, it’s an honor to be a part of this group and lead a workout.
BS Out!