Don't be tired - Just roll with it Boot Camp
AO: BattleGround VQ: Sweet Tooth (Respect)
Warm-O-Rama
-10 hallelujahs
-2 stretch to sky on top toes then bend at waist
-raise hands to sky and bend down hold one ankle for a few secs then the other ankle
-cherry pickers
-10 jumping jacks
-10 high knees
-mosey to bridge
Stations with instructions on cones each station 1 min then to next station at bell
1. Jumping jacks
2.tire jump in and on top of tire with a squat
3. Hold plank on mat
4.chest press on mat with small tire
5.mountain climbers
6.lunges with weights
7. Flip tire 3x forward then 3x reverse side
8.squats
9.sit ups on mat with small tire
10.roll tire with rope
11.mat push ups
12. High knees
13.dips on wall
14.Brandon Ingrams
15.calf raises
Grand finale
2 teams 2 people on each end flip tire 3x then run to other end while opposing side is doing knee to elbow touches
lay down on mats and pass the small tires in the sit up positions
Cool-O-Rama
Arm circles
Side twist
Slow leg lifts forward then to the side
Touch toes
Mosey to bridge
PAX: Whole Grain (Respect), Gypsy, Yachty (Respect), Harley Girl (Double Respect/Curtsty)
COT, announcements and picture
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