This morning our AO was the top of the deck so that we could all appreciate the sunrise while we suffered. Here’s how it went:
Warm Up: With coupons, run to deck, up one level via ramp, up one level via stairs, alternate to the top. SSH x32 IC, IW x16 IC, Arm Circles x16 IC and Reverse, WM x16 IC, MC x16 IC, Step Back Lunges x16 IC, Stagger Hand Merkins x10 IC, Hand Release Merkins x10
The Thang:
First Round: One person runs down stairs and back up while other 6 PAX are at the following stations: Wall Sit, Squats w/ Sand Bag, Hand Release Merkins, Lunge Walk/Merkins, Big Boy Situps w/ Sand Bag, Burpees, Stair Run. Rotate when stair runner returns. One full rotation.
Second Round: In pairs, one pair runs down stairs and back up, while other pairs are at stations: Squats w/ Sand Bag, Hand Release Merkins, Burpees, Stair Run. Rotate when stair runners returns. One full rotation.
Sunrise Mary: Facing the sunrise, dealer’s choice, LBCs x32 IC, Box Cutters x16 IC, Flutter Kicks x16 IC, Dying Cock-a-roach, Plank Jacks, Plank-o-rama.
COT