“Slasher is a genius – she translated NUR for us”

Disclaimer

Warmup- 15 good mornings, jumping jacks – 10 each in the 4 positions of the jumping jack series. One NUR to the “life gets better after 40” caution cone.

The Thang: circuit training 2 rounds. 10 exercise stations which required bands and/or weights. Each station 45 seconds of work, rest was the time to get to next station and set up – about 20 seconds.

Between rounds – ran a Nur to the safety cone and back.

1. Curls with band – switch arms half way through.
2. Squats with band just above knee – hold weights at sides
3. Triceps extensions with weights – either kickbacks or overhead
4. Down on mat – single leg lifts with band around knees – switch legs between rounds
5. Overhead press with bands
6. Marches with bands around knees, and then later around feet. Holding weights at side
7. Band pull aparts with arms straight in front of chest
8. Lateral step with squat with band at ankle. Holding weights
9. Front row with band
10. Donkey kicks with band at knee – alternate legs between rounds

Had enough time for 2 rounds of the circuit.

Abs: inaugural Pool Together plank hold competition. Hold plank until exhaustion. As a twist, once you tap out, hold an air squat behind the remaining participant you think will win.

The winner was Rah Rah who held plank for 3:36. Everyone set a new personal record!

Spontaneous COT: challenge yourself to go deeper. Look what you just did in the plank hold. You can do it!

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