YHC wanted to start Tuesday by kicking ass, following peer-led in a rotating fashion new ideas for a BD come up. YHC decided let’s mix things up and bring the pain another way…with some jabs, crosses, kicks, knees. FIGHT! It was also great to have PAX- Bigfoot back at the Boneyard!
The Warm Up:
- SSH 15 (IC)
- Twist and Pivot 10 (IC)
- Double Knee Hug and Pigeon Pulls- 10 each and on each side (OYO)
- Big Arm Circles- 10 (IC, front and back)
- Arm Butterfly stretch
- Mosey to the school
- Double Quad pulls- 10 (OYO)
- Hip circles- 10 (OYO)
- Leg swings 10 each way and on each side (OYO; front and side)
The Thang: Let’s Get It On!
- Always starts in a fighter stance- 30 seconds on each side (dominate and non-dominate; aka right side/left side)
- Sprawl is a burpee without the merkin and jump up
- High jab –> low jab –> cross
- Hook –> Uppercut –> front Knee
- 3x jab –> cross –> back Knee
- Hook elbow –> down elbow
- 10 count break
- Jab –> over the top elbow –> crescent kick
- Superman Punch –> scramble back. –> sprawl
- Lead uppercut –> hook elbow –> snap kick
- Sprawl –> power knee (while holding plank) –>hook elbow –> upper elbow
- 10 count break
- Jab –> cross –> hook elbow –> uppercut –> sprawl
- Push kick –> Snap Kick
- Hook –> Uppercut (2X) –> sprawl
- Front leg check –> snap kick –> superman punch
- Jab –> cross –> sprawl –> scramble in the sprawl clockwise (then counter clockwise)
- jab –> cross –> hook elbow –> over the top elbow
- Gladiator Kick –> downward punch –> sprawl –> hook –> uppercut
- BURN OUT: punch until Q calls out to sprawl
- Mosey back to Boneyard
Cool down stretches
COT:
- Prayers for those sick/recovering
- Prayers for those DR/Traveling/ have something on their mind which they inside