The Safety Dance

The Safety Dance

QIC

Odenkirk

AO

Wreck Center Sat

PAX

• cowboy mouth
• Damascus
• Debs
• HEISENBERG
• Kipling
• Munger
• Odenkirk
• Pebbles
• Public Access
• Shiplap
• Silver Spoon
• Strategery

Workout

Warm-o-rama

IWs, HWs, AVs, SCs, OHs, DQs, GBs, Rossys, Mosey

Thang

Main Workout – Tabata 20/10 – repeat each circuit 5 times

Circuit 1 – 10 minutes

1. Bulgarian Split Squat – Left
2. Coupon Swings or Absolutions
3. Bulgarian Split Squat – Right
4. Coupon Squats or Bobby Hurleys

Jog a Lap or Wall Sit

Circuit 2 – 10  minutes

1. Blockees or Burpees
2. Bent Over Rows or Merkins
3. Thrusters or Montain Climbers
4. Curls or Bike Rack Pulls

Jog a Lap or BTTW

Circuit 3 – 10 minutes

1. WW3 Sit-Ups or Big Boys
2. Coupon Flutter Kicks or just Flutter Kicks
3. Block Merkins – Alternating Hands, or LBCs
4. Coupon Hammers or just Hammers

Jog a Lap

Lots of Stretching for about 10 minutes

COT  – You do you at every workout and leave it all on the field