30/60/30

30/60/30

9/13/21

Shipwatch

Q: Vino

PAX: Ratchet, Wrangler, Secretariat, Rio, Small Town, Word Up, Squirrel, Bravado, Tidal Wave, Cuc, Baker, Sails, Feisty, Vino

Warm Up:

Jumping Jacks

Cherry Pickers

1 lap run

The Thang:

30 seconds/ 60 seconds/ 30 seconds of the following exercises:

burpee/OH press/superman

jumping jacks/bicep curl/flutters

plank jacks/tricep OH/superman

mountain climbers/imperial squat twists/flutters

skaters/back flys/superman

1 lap run after 3 rounds

COT:

prayer

jump rope/reverse lunge/flutter kicks