WARMUP: saw Koi coming in late so we did the right thing and ran in the opposite direction. the normal, ssh, weed pickers, squats, etc and added in the Mall Cop Squat. low and slow and really stretch out those baby making hips.
THE THANG: ladder + reverse ladder. 0:35s each exercise and a period of rest after each set. sets are compounding so first exercise + rest, first/second + rest, first/second/third + rest, etc
exercises:
Jump Rope
Half Burpee
Mountain Climber
Speed Skater
Bonnie Blair
Plank Side Hop
once we went down and back up the ladder we took a short cooldown mosey
Second Set:
YHC had a list of coupon exercises and had each PAX pick one and lead the count. we ended up with curls, bent over row, curl press, chest press
MARY: a little bit and then some Mall Cop Squat to round out the day
ANNOUNCEMENTS: CSAUP tomorrow
COT: prayers for Papi’s friend Mark and his family, Spaceballs’ brother and Wastewater’s uncle as they’re all going through some really tough times right now.