Temp: cool and damp
Disclaimer and Tha Thang:
- SSH X 25
- LBAC forward x 20 backward x 20
- Raise the roof x 20
- Calf stretch 30 sec each leg
- Through the tunnel x 20
Get Blocks:
- Shoulder press X 20 ( in cadence)
- Jump rope 30 sec
- Curls X 20 ( in cadence)
- Jump rope 30 sec
- Bent over row x 20 (in cadence)
- Jump rope 30 sec
- Deltoid raise X 20 ( in cadence)
4 corners:
- Corner 1 hello dollies x 25
- Broad jump to next corner
- Corner 2 Merkins x 25
- Bear crawl to next corner
- Corner 3 iron cross x 25
- High knees to next corner
- Corner 4 Carolina dry dock x 25
Take a lap to top of hill for 10 Burpees and back to circle
Blocks :
- Shoulder press X 20 ( in cadence)
- Jump rope
- Curls X 20 ( in cadence)
- Jump rope
- Bent over rows x 20
- Jump rope
- Deltoid raise X 20 ( in cadence)
4 corners again reps of 15
Back to C.O.P.
Mary:
- Russian twists x 20
- Flutters x 20
- BBSU x 20 OYO
- Jump rope x3 sets 30 sec each
Announcements:
- Happy hour tonight @ Bar None
- Palmetto Place event at Craft and Draft March 15th. Check twitter for time.