Warmup

Mosey around park

Arm circles

Arm circles revese

Chinook

Chinook reverse

Side straddle hop

Grass pickers

Downward dog

Cobra

Runners lunge right

Runners lunge right reach

Runners lunge left

Runners lunge left reach

 

 

The Thang

AMRAP in 45 Seconds on 15 Second Rest (1 sets)

Mickey Mouse Merkin (WDW)

Reverse plank

High plank with arm lifts

Sandstorms

Ski jump squat

Alternating Shoulder taps

 

Mosey around, Fly Nuns on the short sides, meet in the pavilion

 

AMRAP in 45 Seconds on 15 Second Rest (1 sets)

Mickey Mouse Merkin (WDW)

Reverse plank

High plank with arm lifts

Sandstorms

Ski jump squat

Alternating Shoulder taps

 

Mosey to the tennis courts

 

Bear crawl between courts and then crab walk back between courts.

Overhead air presses 20x

Hand release Merkins 10x

Burpees 10x

Carolina dry docks 10x

Overhead air presses 20x

 

Mosey back to the flag

 

LBC’s

Nolan Ryan right

Nolan Ryan left

American hammers

Superman Challenge (longest lasting)