The AO seemed extra dark this morning! It was cloudy and some street lights that are usually on, were off.  Thankfully the school lights came on at 5:30 as usual.

Disclaimer & Warm Up:

Good mornings, windmills, toy soldiers, slow butt kickers, slow high knees, arm circles

It was windy and cold so Q got this Pax moving!

Start at one end of lot – run to end of parking spaces

5 jump squats

Run back

5 jump squats

That’s 1 rep

Repeat for a total of 5 reps

 

Jump Rope/Squat Ladder

100 jump rope – 10 squats 

90 jump rope – 9 squats

80 jump rope – 8 squats

70-7

60-6

 

Break for arms 1 min rounds 

1.Tricep – straight lift; hold band w/L hand at R hip. Band in R hand Palm up, straight left tricep

Repeat opposite side 

2.One handed Serve the Platter 

Hold band at ab w/R hand. Left hand holds other end, palm up & extend

Repeat opposite side 

3.Band around wrists behind back, in & out

4. Overhead pull apart 
5. Lowered pull apart 

 

Resume jump rope/squat ladder

50 jump rope – 5 squats

40-4

30-3

20-2

10-1

Repeat arm sequence

Repeat run/jump squat sequence

Repeat jump rope/squat ladder, going back up!

COT “Remember when they invite you to the party, remember what parties are like before answering”  Name O Rama