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09/30/2024 - Core - BUTT ROCK

  1. Warm up
    1. Touch toes to down dog, walk dog back up
    2. SSH, 10 IC 4CT
    3. Squats, 10 ic 4CT
    4. Jumps, 20 sc
    5. Down dog toe tap to merkin, 10 ic 4CT
    6. burpees, 10 oyo
  2. The thang – leg circuit
    1. power Skip to playground steps
    2. Up one side and down other (x 3)
    3. mosey to back pavilion
    4. Hop Step up on bench seat, 20, 30, 40
    5. Irkins, 20, 30, 40
    6. Gorilla walk to main pavilion
    7. Lunges 5 IC 4CT each side, hold for 10 CT (x2)
      1. Front
      2. Back
      3. side
    8. Squat 5 IC 1CT, hold for 10 CT (x2)
      1. Narrow squats
      2. Regular squats
      3. Sumo Squats
  3. Mary
    1. American hammers
    2. LBC
    3. Freddie Mercuries
    4. Big boy
    5. heels to heaven
    6. 1 minute Elbow plank
  4. COT
    1. Meet the 6
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