63F perfect weather for a beatdown

warmorama : mosey lap with dynamic stretching, circle up: imperials walkers, Moroccan night clubs, SSH, American hammers, Abe vagota’s

thang

Bodies Hit the Floor

This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

11’s

Heels to Heaven, alternating toe touch (left + right = 1 rep)

MOT = MerkinFrogs (leap frog to Merkin)

• Indian run: lap around parking lot
• Superman plank laterals ( line in a row with starting with person on end, side shuffling in out and around pax in Superman man plank until all got a turn ( rinse and repeat if needed )
• Indian run the parking lot
• Merkin wave ( line in a row with person on the end performing a merkin starting count while the next person Merkins and counts and so on up to 50 while maintaining plank)

End with partner wheel barrel drill