05/08/2020 Virtual Workout- The Last Dance

About the only thing on sports-wise is the Bulls 1997-1998 Documentary, “The Last Dance” so we’ll acknowledge them with this workout:

Text me tonight or at 0525 Friday morning (252-670-6023) to “join.”

 

WARM-O-RAMA

200-300 meter mosey to warm-up

BULLS:

B- 5 Burpees

U- 10 Up Downs

L- 15 Lunges (15 for each leg, 30 total)

L- 20 LBCs (Tempo- 3-count up, down on the 4th)

S- 25 Side-Straddle Hops 4-count (my 2.0 Swag helped build this workout and requested these)

Run 200-300 meters

Rinse and repeat once.

 

THE THANG:

Back to climbing the pyramid.

1 Burpee/2 Ranger Merkins/3 Toddler Squats/4 Plankjacks (2-count)/5LBCs  –> Run 200 meters

Then, build the pyramid, so next cycle:

2 Burpee/4 Ranger Merkins/6 Toddler Squats/8 Plankjacks (2-count)/10 LBCs  –> Run 200 meters

Then 3 Burpee/6 Ranger Merkins/9 Toddler Squats/12 Plankjacks (2-count)/15 LBCs  –> Run 200 meters

Then 4 Burpee/8 Ranger Merkins/12 Toddler Squats/16 Plankjacks (2-count)/20 LBCs  –> Run 200 meters

Try to go up to 10 Burpees/20 Ranger Merkins/30 Toddler Squats/40 Plank Jacks/50 LBCs, and then work back if you’re really killing it(9 Burpees…8 Burpees…etc).

Stop at 0608.

 

MARY:

C- 50-second Chillcut Plank (on your elbows)

H- 40 High-Knees (both legs = 1 rep)

A- 30 American Hammers 4-Count

M- 20 Wide Merkins

P- 10  Plankjacks 4-count (in à out à in à out = 1 rep)

S- 50 Side Straddle Hops 4-Count

 

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