3 Rounds of 11's

Location: Cabana, Oak Island, NC

Q: Gamer

Attendees: Baker, Ole, Feisty

Workout: 3 Rounds of 11s

3 rounds of 20 exercises. The 20 exercises were grouped into sets of

two. Count rotated between the paired exercises so that the total

count of reps was 11. 1 lap around the amphitheater was jogged in

between each set and at the end. 5 minute stretch to cool down at the

end.

Warmup: One lap around the amphitheater.

1ST SET

- 10 Pushups / 1 20 Sec Squat

- 9 Situps / 2 Front Lunges (hard count)

- 8 Rosalitas / 3 Side Lunges (hard count)

- 7 Hello Dollies / 4 Knees-to-Elbows

- 6 Fire Hydrants (hard count) / 5 Tricep Extensions

- 5 Donkey Kicks (hard count) / 6 Kickbacks

- 4 Rainbows (hard count) / 7 Bicep Curls

- 3 Glute Bridges / 8 Tricep Dips

- 2 Side Leg Raises (hard count) / 9 Calf Raises

- 1 20 Sec Plank / 10 Jumping Jacks

2ND SET

- 1 Pushup / 10 Squats

- 2 Situps / 9 Front Lunges (hard count)

- 3 Rosalitas / 8 Side Lunges (hard count)

- 4 Hello Dollies / 7 Knees-to-Elbows

- 5 Fire Hydrants (hard count) / 6 Tricep Extensions

- 6 Donkey Kicks (hard count) / 5 Kickbacks

- 7 Rainbows (hard count) / 4 Bicep Curls

- 8 Glute Bridges / 3 Tricep Dips

- 9 Side Leg Raises (hard count) / 2 Calf Raises

- 1 20 sec plank / 1 Jumping Jacks

3RD SET