Disclaimer & standard warm up. To everyone’s surprise, Q disclosed that she had not planned any burpees for this workout and the Pax were all surprised. Q sensed the disappointment, so we did 30 seconds worth before moving on to the rest of the workout 

The Thang:

Walk w/ weights up to skate park. Divide into 2 groups

Group 1 completes 7’s (Plank Pull Thru HC at top, Squat + rotating OH press at the bottom) while holding weights

Group 2 complete sets of the following w/ band until Group 1 is done: 5 lateral leg raise ea side, 5 front raise pull aparts, 5 pull downs 

Swap

Walk back to parking lot around back side of track to stairs

Standing Core 30 sec rounds 

1. Oblique bend then opposite leg lateral raise w/ band
2. Switch sides
3. Lateral walks w/ band
4. Switch directions
5. Good morning w/ weight at chest opposite knee to opposite elbow (imperial walker)
6. Switch sides
7. Balance transfer – stand on one leg, transfer weight shoulder to opposite hip
8. Switch sides
9. Woodchop L
10. Woodchop R
11. Halos
12. Reverse direction

COT: totally forgot 

Name O Rama