freestate Shelter in Place Rainy Day Isometrics

Date: 2024-03-23
AO: freestate
Q: Mumford
PAX: Andrew Churchill, Bluto, Pigeon, Cannoli, Deagle, Show Me FNGs: None
COUNT: 7

WARMUP: SSHx30
High kneesx20
Swing billiesx20
Prison Burpeesx10
Ski jumpsx20
Willie mays heysx10
THE THANG:
I. ISO intervals
Four times through:
Alternating pulse lungesx20
Walking out merkinsx10
Front-to-back lungesx20
Low plankx20
Apollo Ohnox20
Crab Dipsx10

II. Coupon exercises with timer – Pax divided up and rotates through exercises w/coupon: – wrist breakers
– Curls
– Chest press
– Overhead press
– Bent-over rows
While timer farmer carries two coupons to end of lot (~50 yards) and back

MARY: American hammer x20
Flutters x10 big, x10 small
Outlaws x10 clockwise, x10 counterclockwise
Reverse crunchx20
Penguinx20
Plank-o-rama
ANNOUNCEMENTS:
COT:

Tags: freestate, Andrew Churchill, Bluto, Pigeon, Cannoli, Deagle, Show Me