Brief disclaimer then off for a quick mosey around the courts without any time wasted
10 SSH IC
10 SL pickle pounders (bridges) on each leg IC
10 Rotisserie Chicken as I like to call it on each leg IC of each of the following exercises: straight leg raise, side lying hip abduction, side lying hip adduction, and prone hip extension
10 SL deadlift on each leg IC
Partner up with 2 rounds of 25 repetitions of Nordics and Reverse Nordics
Then following that up with a classic DORA. With one PAX moseying to the playground for 5 pull-ups while the other performing each of the following exercises: 400 flutter kicks EW, 300 mountain climbers EW, 200 Superman’s, 100 split squats EW
With 1 minute to spare, a quick round of circle burps were performed to cap off the BD.
Prayers for all PAX present and sleeping and for a productive week. GO BOLTS!