Powdered Ciabatta @ The Swamp

Brisk 33 degrees at the Swamp this morning. Enjoyed the powder and a “little” ciabatta table this morning. 3 PAX posted.

  • Warmup
  • Bend & Reach 10xIC
  • Abe Vigoda 10xIC
  • Lunges – Alt Legs 10xIC
  • Side-Straddle Hop 10xIC

Mosey to Basketball Court

  • Cardio
  • High-Knees – down and back
  • Side Shuffle – down and back
  • Carioca – down and back
  • Lunge – down Jog back
  • Suicide – down and back

Mosey to Circle

  • Ciabatta
  • 6 Exercises: 20 seconds of work, 10 seconds of rest (8x)
  • Mericans
  • Air Squats
  • Flutter-Kicks
  • Lunges
  • Bicycle
  • Burpies

Mosey to Cars

  • Mary
  • Merican Hammer – 15x IC
  • Scissor-Kicks – 15x IC
  • ABCs

Stretch it out

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