Was the first workout at Gridiron in 2023 so we had a bit of a 20-23 theme.
Chest- Burpee march for 100 yards with 20 burpees, then turned around for 23 burpees. Then a Polar-Bear march (two paces and a burpee until 20 burpees).
Abs- 20 Crunchy, followed by 23 WWIIs, 20 WW Is followed by 23 Reverse Crunches, 20 Freddy Mercuries, followed by 23 Mercury Freddie’s, 20 V-up Roll ups, followed by 23 side crunches, 20 Heels to Heaven followed by 23 side crunches other side. Finished with 23 American Hammers
Legs- 20 Heel raises toes out then jog to the other side of 1/2 field for 23 heel raises toes in; 20 squats, jog to the other side for 23 squats; 20 lunges, jog to the other side for 23 lunges.
Shoulders- 20 Carolina Dry Docks; Jack Web (1 Merkin:4 Air Press)
Arms- 20 Dips while we did sets of Pull-ups to total 23.
Before we left, had 20 burpees on Burpee Hill. Then went back to circle to finish off with good stretching and balancing exercises…and 50 Ukrainian Hammers (because we were tired of 20 and 23 counts)
