Conditions – still a little warm and muggy, wet from rain last night
The day late back blast for Hammer is here. 5 PAX this morning for what turned out to be a rain free workout despite a dodgy forecast from last evening.
The Thang
Warmup
Round 1
- 2 inch worms, 5 merkins, 20 cricket climbers
- x 5
Round 2
- 20 flutters
- 10 Bill Green LBCs
- x 5
AMRAPs
45 secs on, 45 secs rest
- squats
- air chair
- split squats each leg
- squat pulses
- bunny hops forward and backward
- jump squats
- calf raises
- 1 leg up ab raises each leg
- star crunches
- heel taps side to side
- Russian twists
- both leg up ab raises
- Freddie Mercuries
- iron cross
- glute bridge pulses
- single leg glute bridge raises each leg
- shoulder tap hand release merkins
- pull-ups
- burpees
- LBAC forward
- LBAC reverse
- Carolina dry docks
- overhead press
Count-o-Rama
Name-o-Rama
Announcements – nothing today
BOM Prayer