Calm and 49 degrees, perfect conditions for a January workout at the Sandlot!
Warm up run to top parking lot.
COP:
50 SSH IC
5 Burpees OYO
30 Squats IC
5 Burpees OYO
40 Flutter Kicks IC
25 Lil’ arm circles forward IC
25 Lil’ arm circles reverse IC
5 burpees OYO
20 Mtn. climbers IC
5 burpees OYO
Hold high plank
Right arm up
Left arm up
Hold high plank
Low plank
5 burpees
Mosey to front parking lot
Clock work merkins: For each set, complete Merkins starting at 12 O’clock position with both hands on curb, then to right with only left hand on curb and both feet on pavement, all the way around.
1st set: 10 reps, 2nd set: 8 reps, 3rd set 6 reps, 4th set, 4 reps.
Hold 6 inches after each set while Pax finish
Mosey to base of upper lot ramp.
Circuit training:
Set 1: Sprint to end of upper lot, 25 Merkins, sprint back, 2 big boys
Set 2: Lunge walk to end of upper lot (long way to lunge!), 20 squats, lunge back, 10 burpees
Set 3: karaoke to end of upper lot, 20 LBC’s, Karaoke back, 20 Russian Twists
Mosey to bricks
Brick work :
20 full curls IC
15 low 1/2 curls IC
15 upper half curls IC
15 shoulder curls (arms out, curl toward head) IC
15 triceps extension IC
15 bent over rows IC
20 Alternating front and lateral raises IC
15 Backwards butterflies IC
20 Shoulder presses
Last man standing- hold bricks out front arms parallel to ground, palms facing down (Honey Doo you are the winner!)
Mosey to base of hill by soccer field.
Bear and Crab crawls:
Set 1: Bear crawl up hill to baseball fence, 10 merkins, bear crawl back, 10 burpees
Set 2: Crab walk up hill to fence, 10 Merkins, crab walk back, 10 burpees
COT: Main point: Be a light to someone who crosses your path even today.