Ball Burner

Ball Burner

Shipwatch: 6-11-23

Pax: Olé, Mellow, Ninja, Cadet, Sister Act, Feisty, DC, Bling, Baker, Laces, Chick

Warm Up:

Throw the ball burpee

Roll the ball

Pass the ball L run to the front pass R

The Thang:

Legs: 30 seconds each 3 rounds

Static lunge (knee to the floor) R and L

Lunge curtsy (hands on the floor) R and L

Kneeling Hip Thrusts

Bear Crawl into deep squat

Alternating surrender squats

Pivot squats

Single leg hip bridge

Bridge calf raise

Arms:

One person wall balls x 10

Others alternate:

Bicep curls

Lateral raise

Tricep extensions

Abs: w/weight 30 seconds each

Half roll up with weight R and L

Flutter kicks

Toe touches

Crossovers R and L

Finisher: 20 seconds each 3 rounds.. no breaks..

Wall sit

Bear Crawl hold

Feet to wall

COT: Hope is being able to see the light despite all the darkness..