theaerie Bring da Ruckus

Date: 2024-02-28
AO: theaerie
Q: Chasqui
PAX: Stewie, Rocketman, Lonestar, Brass Monkey
FNGs: None
COUNT: 5
Warm up
Big loop mosey
Side straddle hops
Run in place w/Leg kicks/swings
Bat wings
Michael Phelps
Cherry pickers

Round 1:
– Coupon curls 50+50 yds
– Overhead press with coupons
– Coupon squats
– Coupon lunges (alternating legs)
– Coupon rows
– Coupon deadlifts
– High plank
+ shoulder taps
+ merkins
– 1 loop mosey

Round 2
– Coupon run: 10/20/30/40/50 yd
– Jump rope to side straddle hops
– Mountain climbers
– Kettlebell swings
– Curls + rifle carry

Round 3
Pax Mix
– Big boy sit ups, V-ups, merkins , flutter kicks, American hammer

Mix Stretches OYO

COT: Community outreach

Announcements: CSAUP countdown

Tags: theaerie, Stewie, Rocketman, Lonestar, Brass Monkey