Another beautiful morning for a no-run Rise and Shrine beatdown. Joined by the gang, @Bad Bunny and @Junk Yard Dog. Gave disclaimer.
Warmup
Samson stretch x 10
Self love x 10
Forward arm Circles x 10
Backwards arm circles x 10
Abe Slogodas x 10
Imperial walkers x 10
SSH x 15
40 sec workout/20 sec rest for each exercise – 4 rounds for each Thang
Thang 1
Rope pull burpees (what is it? I guess you need to come to my next Rise and Shrine Q to find out)
Medicine ball slam with overhead press
Merkins
Walking lunge with medicine ball
Jump rope
BBSU
Thang 2
Bear crawl with weighted rope ends in both hands
Medicine ball pushups
Flutter kicks
Medicine ball Russian twists
Jump rope overhead squats
Tricep extensions on bench
Thang 3
Alternating waves with rope
Wall balls
Diamond merkins
Goblet squat with medicine ball
Monkey Dance
Step ups
Thang 4
Rope jacks (SSH while holding ends of weighted rope)
Bear crawl with medicine ball push
Hello Dollie’s
Goblet squat with medicine ball
Jump rope burpees 3 swings and 1 burpee
Squats
Return to flag. COT
