F3 Medina

Mayhem in Medina

Fri., Jan. 14, 2022

Stairway to Heaven

Fri., Jan. 14, 2022 / 06:00 am - 06:45 am / Medina High School

Radio

Warm-up:

  • Regional Neck Rolls, Look up, Look down, left, right
  • Arm circles x15 in each direction
  • crescent stretch
  • hanging hamstring
  • down dawg/calves
  • pigeon/quads
  • Catcher’s squat Frog

Workout:

Four exercises:  20xmerkins, 30xcoupon press, 40xweighted squats, 50xlawnmowers (25 each arm)
Stadium Stairs…30 second balls to wall, 30 second Squat hold…100 yard sprint
Rinse and repeat

6MOM:

15xgaspumps, 15xbigbois, 15xhiprockraise, 15xLBC on a four count

COT:

The bad news is, time flies. The good news is, you’re the pilot.