7 pax posted for the 0530 Zoom WO for some 2 minute intervals and help YHC Get his Gauntlet Work in for Day 9 in the process
Conditions: 50s and pleasant
Disclaimer/Prayer
COP
- SSH x10 OYO
- LBAC x10 OYO Both Ways
- TTT x 10 OYO
- IW x10 OYO
- Mt Climbers x10 OY
Grab a coupon for 2 minute interval work
- Burpees x3
- KB Squats x6
- KB Curls x6
- BBSUs x6
- Merks x6
- Recover until the end on 2 minutes
- Then rinse and repeat x5
Net 5 rounds make the following rep adjustments:
- Burpees x4
- KB Squats x8
- KB Curls x8
- BBSUs x8
- Merks x8
- Recover until the end on 2 minutes
- Then rinse and repeat x5
Last 5 rounds, return to the 1 set of 3 and 6 reps
Total Count after 30 minutes / 15 rounds
- Burpees x50
- KB Squats x100
- KB Curls x100
- BBSUs x100
- Merks x100
Day 9 of Virtual Gauntlet – DONE!
KB Work on 2 minute intervals:
- OH Press x10, Tricep x10
- OH Press x10, Tricep x10, One Arm Rows x10 each arm
- Rinse and Repeat OPH, Tri, One arm rows again
Mary:
Each exercise x10 reps:
- Flutter Kicks
- Heal Touches
- Freddie Mercuries
- American Hammers
- Iron Crosses
Rinse and Repeat until time is called…. and recover
COT – Name a rama
Prayers:
- Dorneker Family
Join us for Virtual COT at 7:15