Pain Stations

Preamble:

Rainy morning so we decided to complete the pain stations under the canopy.

Warm-O-Rama:

SSH 20

WEED PICKERS 10

GOOD MORNINGS 10

IMPERIAL WALKERS 15

SUN GOODS 12

REVERSE SUN GODS 12

The Thang:

Each of the pax members pick a station. This is a timed work out so each pax member will complete set 1 of their station for 45 sec then move to the next station and complete set 1. once the pax member has completed all stations there will be a long break (45 sec) and then they will start back again on their original stations completing  the next set until all six sets have been completed.

STATION 1

SET 1:TRICEP EXTENSION
SET 2:TRICEP DIP
SET 3:SUMO PUSH BACK
SET 4: TRICEP EXTENSION
SET 5: TRICEP DIP
SET 5: SUMO PUSH BACK

STATION 2

SET 1: MR MIYAGI PLANK
SET 2: CRAB ALT TOE TOUCH
SET 3: ROSALITA
SET 4: MR MIYAGI PLANK
SET 5: CRAB ALT TOE TOUCH
SET 6: ROSALITA

STATION 3

SET 1: SPIDERMAN MERKIN
SET 2: SHOULDER TAP MERKIN
SET 3: UNIVEN MERKINS
SET 4: SPIDERMAN MERKIN
SET 5: SHOULDER TAP MERKIN
SET 6: UNIVEN MERKINS

STATION 4

SET 1: JUMP ROPE
SET 2: JUMP ROPE
SET 3: JUMP ROPE
SET 4: JUMP ROPE
SET 5: JUMP ROPE
SET 6: JUMP ROPE

STATION 5

SET 1: SSH
SET 2: JUMP SQUATS
SET 3: TIRE BOX JUMPS
SET 4: MONKEY HUMPERS
SET 5: JUMP SQUATS
SET 6: MONKEY HUMPERS

COT:

2nd F 3rd Tuesday of each month