The Wave

The Wave

Warm Up

SSH, Mountain Climbers, Runners Stretch, Moroccan Night Clubs, Plank Jacks, Jimmy Dugans

The Thang

Ab Web – 1 Big Boy, 4 American Hammers…finish at 10 BB and 40 AH’s

Circle Up with Coupons.  Concept was to do the Wave, with 1st pax starting an exercise, after first rep the guy next to him starts his reps while Pax 1 continues doing reps.  All others plank on coupon until your turn.  Once all pax around the circle completed, stay with same exercise but go in the reverse direction so that the last pax of the last round gets to enjoy all the numerous reps as the first pax in the first round.   We did curls, military press, blockees, chest press, kettle bells swings, squats.

Rifle Carry to spot in parking lot.  Partner up.  P1 bear crawls to island and back, P2 does blockees.  Rinse and Repeat 2X.

Rifle Carry back.  Some wave games, this time instead of plank, top taps on block.

Upward Dog, Downward Dog, Time.


Hot and humid, wow.  Thank you for the opportunity to lead, sorry for explicit lyrics on one song on my playlist, it has been removed. Prays for Chicken Little’s friend. Good luck Chastain on your competition tomorrow, Brutus – you should bring a doctor, priest and a drug dealer to help you get through the day tomorrow.

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