[ao-the-gridiron] Half and Half

Date: 2024-11-23 AO: ao-the-gridiron Q: Diesel PAX: Goon (F3 Oregon Territory Nantan), Rango, MinisterOfDeath, Ozborn, Space_Ballz FNGs: None COUNT: 6 WARMUP: Light jog to 50 and back Arm circles Tricep over head stretch Cross body arm Michael Phelps Toe touches Grampa jacks Side lunge leg side swing
THE THANG:
Half/Half
AB 20 each Crunch Reverse Crunch Dead Bug Side Plank thrust American Hamers W/C WWII W/C Side bend W/C
Plank till last pax Hits 30sec
Arms 20 each Merkins Diamond Merkin Decline Merkins Bear Crawl 20y Over Head Press W/C Burpees 21’s Curls W/C
Plank till last pax Hits 30sec
2sets
WARM DOWN: Arm circles Tricep over head stretch Cross body arm Michael Phelps Toe touches Cross leg Toe touches
ANNOUNCEMENTS:
TAPS:
Tags: ao-the-gridiron, Goon (F3 Oregon Territory Nantan), Rango, MinisterOfDeath, Ozborn, Space_Ballz