AO: The Goat Rodeo
Number of Pax: 3
Number of FNGS: 0
- Warmorama: 5 mins
- Motivator down from 6
- Arm circles forward and backward
- Back-stepping lunges, raising up arms.
- Osprey squats
- Pre-thang: at start of 606, 10 mins
- High knees across field; 10 burpees, jog back.
- Butt kickers across field; 10 burpees, jog back
- Absolution: 10 IC together!
- Thang 1: at the playground
- 5 pull ups (assist those who can’t)
- Pax hang while each Pax takes a run around playground
- 5 alternating one-legged squats
- 5 knee ups in cadence
- 5 alternating side leg swings
- 5 calf raises
- Thang 2: Cobra Kai
- 10 Squat – Front kicks on left leg
- 10 squat – Back fists with left arm
- 10 Alternating side kicks
- Repeat on right side.
- Alternating lightning kicks.
- Run back and forth, lying down and getting up quickly
- 40-second balance exercise
- Thang 3:
- Partner wheel barrows.
- Partner leg curls.
- Crab rollovers
- Flutter kicks
- American Hammers