| Warm Up | ||
| Jog to playground, circle up | ||
| SSH x 20 @ 4 ct | ||
| Imperial Walkers x 20 @ 4 ct | ||
| LBAC x 15 Front & Back | ||
| Instructions | ||
| 1.) | Pull Ups – AMAYC + 1 negative | |
| Squats – 20 @ 4 ct | ||
| Big Boy Sit Ups – 20 @ 4 ct | ||
| Merkins – 15 @ 4 ct | ||
| Lunge in Place – 15 @ 4 ct front | ||
| LBC’s – 20 @ 4 ct | ||
| lap around circ drive back 2 play, plank | ||
| 2.) | Dips – 20 @ 4 ct | |
| Squats – 20 @ 4 ct | ||
| Russian Twist – 10 @ 4 ct | ||
| Diamond Merkins – 10 @ 4 ct | ||
| Lunge in Place – 15 @ 4 ct back | ||
| Alt leg raise / ext – 15 @ 4 ct | ||
| lap around circ drive back 2 play, plank | ||
| 3.) | Pull Ups – AMAYC + 1 negative | |
| Squats – 20 @ 4 ct | ||
| Big Boy Sit Ups – 20 @ 4 ct | ||
| Carolina Dry Docks – 10 @ 4 ct | ||
| Lunge in Place – 10 @ 4 ct front | ||
| LBC’s – 20 @ 4 ct | ||
| lap around circ drive back 2 play, plank | ||
| 4.) | Dips – 20 @ 4 ct | |
| Squats – 20 @ 4 ct | ||
| Russian Twist – 10 @ 4 ct | ||
| Diamond Merkins – 10 @ 4 ct | ||
| lap around circ drive back 2 play, plank | ||
| lap around circ drive back 2 COT | ||
| COT | ||
| Prayer | ||
Low Dot put together another tough workout for the Pax this morning. I talked to some veterans who agreed that this was about as hot and muggy a morning that we have seen this summer. Within 20 minutes I think we were all drenched in sweat.