Ole's Burn

Title: Ole's Burn

Date: February 9th, 2021

Location: Shipwatch

Q: Ole

PAX: Ole', Rachett, Nana, Pollo, Whiskey, Wrangler, Sunshine, Red, Patrillo, Scrubs, Turbo, Sister Act, Country, Vino, Hatchet, Shadow, Hurricane, FNG - Ninja, FNG - Chef

Warm Up: Light Stretching and breathing through squats

The Thang:

Tabata style: 20 seconds work/10 seconds rest

4 rounds for each circuit

Circuit one: Plank Jacks/Push-ups

Circuit two: Plyo Lunges/Football runs

Circuit three: Push-up Jump Ins/Fire Hydrant

Circuit four: Jumping Jacks/Front and Lateral Leg Lifts

Circuit five: High Knees/Calf Raises

Ciruit six: LBC/Bicycle

SMP: 3 rounds One partner does mountain climbers while the other runs the stairs.

2 laps around the Community Center

Cool Down with light stretching

COT: Pleasant words are a honeycomb, sweet to the taste and health to the bones.

- Proverbs 16:24