Weather 61 Clear
HARD CORE (Go hard or modified if you need to)
Second week back after two months off with a knee injury, was call to Q, I wanted to try something new to challenge the group and myself. Grab the blocks and headed to the warmup area.
WARMUP:
Jump Jack 20 IC
Wood Chopper 15 IC
T merkin 10 (new exercise)
BBC 15 front and rear
Main Workout:
Run around the Rector Square (for short circuit)
Lyttleton Street
4 burpee
10 squats
10 monkey humper
10 flutter kicks
Mosey to the second corner of Lyttleton Street
3 burpee
10 squats
10 monkey humpers
10 flutter kick
Mosey to Rector/Fair
2 burpee
10 squats
10 monkey humper
10 flutter kick
Mosey Chestnut/Fair
1 burpee
10 squats
10 monkey humper
10 flutter kicks
Line up on top of Fair
Sprint down to first poles
Back pedal back to the top of Fair/ 3 rounds
20 monkey humper
Next Rounds
Sprint down to first poles touch ground back to top of Fair touch ground /3 rounds
20 squats
Sprint down to Mill Street and back to Fair Street.
20 squats
Back to warmup area for the block workout
25 chest press bring block to chest for 25 lower knee touch
25 chest press, 25 lower knee touch, 25 flutter kick
25 chest press, 25 lower knee touch, 25 flutter kick, 25 pull over
25 flutter kick, 25 over head press, 25 curls, and 25 merkins
25 flutter kick, 25 over head press, 25 curls, and 25 merkins
Put block up for cool down walk
Slow walk to a light jog in a circle
Last exercise
48 Calf raises IC