Heavy rain and lighting? No problem at JPAX with the new covered area. This morning, I had several new toys (agility ladders, resistance bands) in addition to the regular toys, medicine balls and heavy ropes. Gave the disclaimer

Warmup
Samson stretch x 10
Self love x 10
Forward arm circles x 10
Reverse arm circles x 10
Chinooks x 10
Imperial walkers x 10
Low slow squats x 10
Abe slogodas x 10

Thang #1
7 stations 1 min work and 20 sec rest each station 3 rounds
Station 1: heavy rope alternating waves
Station 2: plank with medicine ball taps
Station 3: heavy rope – rope pull burpees
Station 4: medicine ball mountain climbers
Station 5: resistance band bicep curls
Station 6: resistance band: lateral arm raises
Station 7: agility ladder lateral in and outs

Ladders of Pain 8-10 min

Down: high knees rapid 2 feet per square
End: merkins x 10
Back: bear crawl through ladder. Hands inside square, feet outside
End: mountain climbers x 20 2-1
Down: lateral quick feet 2 ft per square
End: squats x 15
Back: bunny hops 2 ft per square
End: mountain climbers x 20 2-1
Repeat 2 rounds

COT.

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