Syncopated Healing

Syncopated Healing

QIC

Odenkirk

AO

The Nunnery

PAX

• Al Bundy
• Bananas
• Debs
• Madoff
• Odenkirk
• Public Access

Workout

Warm-o-rama
AVs, SCs, OHs, GBs, DQs, Neck Rolls, Coupon Carioca (yes it’s spelled and pronounced CARIOCA not Karaoke – you’re moving, not singing) with 5 blockees in the middle

Thang

20/10 Tabata, 4 exercises x 5 rounds = 1o minute rounds

Circuit 1

1. Copenhagen Side Plank
2. Curtsy Lunge
3. Copenhagen Side Plank – Other Side
4. Coupon Squats

Interlude: Tree Sit (just like a wall sit, only with a tree)

Circuit 2

1. Single Leg Deadlift
2. Overheads
3. Single Leg Deadlift – Other Side
4. Curls

Interlude: Bear crawl the short length of the filed, crab walk back

Circuit 3 (also Mary)

1. WW3 Sit-Ups
2. Coupon Flutter Kicks
3. Coupon LBCs
4. Coupon Hammers

COT – Let’s tighten things up.  But fun hard is harder and better than just hard for the sake of hard.  If you’re not having fun while you’re doing the hard you’re not working hard enough.