F3 Medina

Mayhem in Medina

Fri., Mar. 18, 2022

(Not) Easy Like a Friday Morning

Fri., Mar. 18, 2022 / 06:00 am - 06:45 am / Medina High School

Radio

Warm-up:

Neck Rolls, Chicken wing, Steering Wheel, Crescent Stretch, sun salutations x3, Runners pose, warrior one, warrior two, reverse warrior, tree pose

Workout:

PAX partner up.  Partner 1 runs 100 yards, while partner 2 does exercise, switch.  Partner 1 runs 70 yards, while 2 does exercise, switch.  Partner 1 runs 40 yards while partner does exercise.  Repeat for each exercise.

  • Round 1: Burpees
  • Round 2: Man makers
  • Round 3: Merkins
  • Round 4: Overhead presses
  • Round 5: Curls
  • Round 6: Dips
  • Round 7: Chest press
  • Round 8: Weighted flutter kicks
  • Round 9: Weighted squats
  • Round 10: Weighted calf raises

 

6MOM:

  • 25 LBCs
  • 15 heal taps
  • 25 LBCs
  • 15 ab airplanes
  • 30 LBCs
  • 15 American hammers