“Wall”Flowers

“Wall”Flowers

Date: 4/9/21

Location: Side Street

Q: Shadow PAX: Southpaw, Angles, Old School, Voyager, Hurricane, Small Town, Rancher, Montana, Pollo, Country, Tidal Wave, Philly Girl, Skipper, Curls, Scrubs, Squirrel, Keys, Baker, Feisty, Vino, Ole’, Ratchet, Sunny, Twilight, Shadow, Tequila, Tarjay, Mack Daddy, FNG’s x 2 Picasso, Flips Warm-Up: Mosey to BCC Windmills, butt kickers, jog in place The Thang: Partner up, 6 sets of 2 exercises partner one does a wall exercise while partner two does a exercise in the parking spaces, once partner two is done they switch. Rinse and Repeat if time Set 1: Wall Sit Suicides Set 2: Wall Push-up Walking Lunges Set 3: Wall Lunges Bear Crawl Set 4: Wall Glute Bridge Shuffle L, run back Shuffle R, run back Set 5: Wall Toe Taps Inchworm Set 6: 30 side to side squat jumps L hand-stand step ups Mary: *Partner 1 in a plank Partner 2 leg extension crunches over and under partner 30 seconds switch and repeat 4x *Partners feet together Oblique ankle taps(reach for partners hands) COT: Announcements by Hurricane, Prayer by Shadow