Location: Gridlock
Date: 2023-05-25
Weather: Cool for this time of year, but good for a WO
Q: Incognito
PAX: 10 – Sous Vide, Muck, Axeman, Swift, Sparrow, Splitter, Baby Driver, Incognito, Lincoln Log, Count Chocula
Warm-O-Rama
A few stretches
Super Slo Merkins (standard width and wide grip)
Tha Thang
Did 4 rounds of Plyometrics
30 seconds on with 15 seconds break
4th exercise of each round was 60 seconds
We repeated each round for a total of 2 times through
1 minute beak between rounds
Round 1
Light Jump Squats
Run-stance Squat
Airborne Heisman
Circle Run
Round 2
Squat Reach Jump
Run-Stance Squat Switch Pick-up
Lateral Leapfrog Squat
Twist Combo
Round 3
Jump Knee Tuck
Bonnie Blairs
Leapfrog Squats (front to back)
Hot Foot
Round 4
Run Stance 180 Jump
Gap Jump
Monster Truck Tires
Single-leg Burpees
Closed with some calf raises and Merkins IC
End in COT