Relay Burn

Relay Burn

4/5/22

Streetside

Q: Baker

PAX: Mellow, Dora, Vino, Heels, Tidal Wave, Feisty, Wrangler, Rio, MVP, Keys, Laces, Huevo, Shadow

Warm Up: Quad Burn

Wall Sit with a slam ball and walking lunges.

Everyone lined up in a wall sit, a 10# slam ball passed from one end to the other while all hold a sit and one PAX at a time did walking lunges to the curb (20yrds) and back. Repeated until all PAX did the lunge.

The Thang:

Five stations, PAX split as evenly as possibly across all stations- about 3 per for us today. The PAX at Station #1 ( Snatches) ‘time’ the relay. Everyone starts off doing the exercise at their station and when the Snatchers finish their 10, they run to station #2 to tap out those folks and start doing mountain climbers, The Station #2 PAX run to Station #3 for the tap out, etc. all the way around. We got in 4 rounds during the time alotted.

Stations:

1. Alternating ground to sky Snatches: 10 hard count. Works lower body.

2. Slider mountain Climbers. Option to do fall-outs or pike-ups on the sliders. On a mover mat with furniture sliders takes the level of difficulty up a few notches. Works core.

3. Superman banded pull-aparts: On mat, supermans with band on hands for a pull apart. Works shoulders, back and butt.

4. Ball pass: weighted ball or beach ball, lay on mat and ball pass from feet to hands while doing a leg lower. Legs come back up to get ball, keep repeating. Works core.

5. Weighted Lunge to Squat: left reverse lunge to squat to right reverse lunge to squat to left reverse lunge, and keep repeating. Use heavy weights. Works lower body.

MARY:

3 continuous minutes of planks. 30 seconds each:

• Cliffhanger

• High

• Low

• Side L

• Side R

• Up/downs
  

“Jump” 3-ish minutes long. Hold squat and jump every time Kris Kross says so.

COT: Start each day with a grateful heart! It’s humbling to remember that we are all so fortunate no matter our status in life we have a lot to be grateful for. And when you wake up and set your intentions, you set your course for the day.