Dora Dora!! FreeState BackBlast 12/19/2020

AO: FreeState
QIC: @Horshack
PAX: 3 @Deagle, @Winston, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Arm Circles 10 frontwards small, then 10 wider, then 10 backwards small, then 10 wider

· Side Straddle Hop (SSH) x 20 IC

· Deep Squats x 20 IC

· Side Straddle Hop (SSH) x 15 IC

· Cherry Pickers x 15 IC

· Side Straddle Hop (SSH) x 10 IC

· Windmills x 15 IC

· Side Straddle Hop (SSH) x 5 IC

The Thang:

· Playground of Pain:

· Circuit #1 AMRAP 45 seconds on, 15 seconds recover

· Deep Squats

· Dips

· Sit-through Planks (Thanks @Winston – almost as easy as break dancing!)

· DORA – 3-2-1 on the blacktop (Partner #1 does the reps, Partner #2 takes a lap around the blacktop in between)

· 300 reps of Ozzy Osbournes (overhead claps)

· 200 Deep Squats

· 100 Merkins

· Circuit #2 AMRAP 45 seconds on, 15 seconds recover

· Pull Up Rows

· Bonnie Blairs

· Mountain Climbers (?)

· Jacob’s ladder: 3 – 2 – 1 Burpees

Mary:

· Flutters x 25 IC

· Reverse Crunches x 20 IC

· Flutters x 20 IC

· LBC x 20

· Flutters x 15 IC

· E2K x 10 each side

· Flutters x 10 IC

· Starfish x 10 OYO

· Flutters x 5 IC

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