DYNAMIC DUO @ The Estate

QIC: Cheesesteak

Date: 7.16.18

PAX: Hazer, Burns, Chisel, Huckleberry, Zima, Greenspan, Bevo, Fly-by, Jar Jar, Swiss Miss, Snooki, Cheesesteak (Q)

Warm-up

Warm up lap
Chair pose, chair pose with toe taps, arm circles, Down dog/updog with plank and low plank variations

Lower parking Lot- Partner workout together

Donkey kicks – 100 total w/ partner

-Lap around together

Peoples chair with merkins – 100 total (1 pax in peoples chair holding legs of other pax while performing merkins)

-Lap around together

Partner leg toss-100 total (1 pax lies on back holding ankles of standing partner, legs lift and subsequently pushed down by standing pax

-Lap around together

Assisted dips 100 total (partner 1 begins dips, while partner 2 holds ankles)

Mosey to the Dry cleaners

Suicide speedbumps

Set # 1

Partner 1 performs alternating Mountain/Alpine climbers (10/10 each continuously) at bottom of hill

Partner 2 sprints to speed bump #1 –performs 10 burpees, then runs back to bottom switches with partner 1.

Partner 1 sprints to speed bump # 2- performs 5 burpees, then runs back to bottom and switches

Repeato x 2 (total of 3 sets)

Jail break to start

Mary: NO MARY

Announcements/prayer requests: Green Beret Challenge, link to be published later

Meditation: Every morning we are born again, what we do today matters most. ~Buddha