2020-05-12 AO Roadrunner – Just Keep Moving

Date: 12 May 2020

Location: AO Roadrunner, F3 Phoenix

In the Gloom: Stu, Timber, Shock Collar, Odin, Dora 1,2,3 (Q)

On the Zoom: Twinkle Toes, Uhaul, Sweater Vest, Chief

Disclaimer.

Warmup:

30 seconds of each: Run in place, Butt-kickers, High Knees, Arm Circles Forward, Arm Circles Backward, Alternating Arm Circles (one forward, one backward then switch), Windmills, Inch Worm to Merkin

Thang:

Pyramid then rotate exercises and Pyramid again. 30 secs per exercise. 

Exercise 1 – Star Jump Burpee

Exercise 2 – Plank Jack with Shoulder Tap

Exercise 3 – Front/Back Jump

Exercise 4 – Explosive Merkin

Exercise 5 – Jump Squat Twist

Exercise 6 – 4 Point Sprints

Merry

Maintain low plank throughout – 10 reps each (each side counts):

Hip Drop Side to Side

Spider Plank

Side Plank to Side Plank

Hand to Foot Plank

Plank Walk In – Jump Out

COT:

Count-o-rama

Name-o-rama 

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