Another humid morning at The Goldmine and renovations continue at KennarieRidge. Gave the disclaimer at 5:30 and commenced with the Space Cowboy Special.

Warm-up
Samson Stretch x8
Self-Love x 10
Monkey humpers x10
Forward arm circles x10
Seal claps x10
Low slow squats x10
Abe slogodas x10
Hillbillies x10

EMOM: 4 rounds (24 min total)
Min 1: merkins x 20
Min 2: squats x 30
Min 3: burpees x 10
Min 4: mountain climbers x 30 2-1
Min 5: jump rope x 50 turns
Min 6: flutter kicks x 40 2-1
Repeat 3 more rounds.
Total reps: 80 merkins, 120 squats, 40 burpees, 240 mountain climbers, 200 jump rope turns and 320 flutter kicks

Mosey to JPAX ramp of pain
7’s
Crunchy frogs at bottom of ramp
KOT up ramp
Donkey Kicks at top of ramp
Run down ramp

Round of Mary and COT. And, most importantly, we lost no one in the 3-4 ft holes dug throughout the front deck of JPAX!

0