Can’t get too much Spartacus…
DISCLAIMER and let’s mosey to the Warm-Up COP:
-SSH x 30 IC
-IW x 30 IC
-Arm Circles x 30 IC (15 ea. dir.)
-J-Lo’s x 20 IC
Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
-Goblet Squat w/ rock
-Feet-Elevated Mountain Climbers
-Kettlebell Swing w/ rock
-T-Pushups
-Step up, alternating legs with or without rocks
-Rock Row
-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
-Merkins
-Rock Lunge and Rotation
-Rock Push Press
Rinse and Repeat for a total of two rounds.
There’s just enough time to send the rocks home and do some Mary before we head to the flag.
-LBC x 30 IC
-Penguins x 20 IC
-Flutter kicks x 30 IC
COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!
