Graveyard shift
2 caretakers of the Rockwood park and cemetery came out to wake the dead at R P&C. Here’s what they did.
Warm up
15 Side strattle hops IC
10 Don quyotes IC
10 Imperial walkers IC
10 LBCs IC
8 Merkins IC
Timer does broad jumps to end of lot and back
1 person does ball dippers
Timer does squats holding 2 8 lb plates over head x30
Other person jumps parking lot line laterally
Timer does lap around first 2 parking lots while holding 2 8 lb plates
Other person does 5 count man killers
Timer does squats holding 2 8 lb plates over head x30
Other does broad jumps
1 person does squats holding weight over the head
Timer does lap with 2 8lb dumbbell plates
Carries to first pavilion on the nature trail. Just under .2 miles
1 person farmer’s carries 25 lb dumbbells
Other person alternates between chicken wing carries and overhead carries
Now to the core
30 LBCs
30 left side oblique V ups
16 single count weight shifts while planking from step of picnic table
30 right side oblique V ups
30 WW2s
30 left side Copenhagen planks
30
30 right side Copenhagen planks
30 leg scissors double count IC
30 left side oblique V ups
30 decline merkins
30 right side oblique V ups
10 heel touchers double count
Pause to move heels further
10 more
Repeat
30 left side Copenhagen planks with weight
30 single count weight shifts while planking
30 right side Copenhagen planks with weight
Carries back to parking lot
1 person farmer’s carries 25 lb dumbbells
Other alternates chicken wing carries and overhead carries
We do a lap around the whole parking lot while each holding a 25 lb dumbbell in front of us.
