birthday cake for becky

dynamic warm up

1st tier of cake:

4 rounds

20 kb swings
20 mt climbers
20 single leg bridges

finishers run outside until everyone finishes (icing)

2nd tier of cake: (most moist/most sweat :))

4 rounds

10 dbl kb cleans
10 dbl kb squats
10 push-ups

finishers lunge around the hall until everyone finishes (icing).

3rd tier of cake:

4 rounds

10 upright rows (or snatches)
5 burpees
5 jackknives or other core exercise

250/200

180 jumps or jump squats touching floor with fingers and kicking butt with heels on jump, or burpees
ab jumps (Denny demonstration)
swings

experienced:   100 reps of each, then 75, 50, 25  = 250 reps

modified:  80, 60, 40, 20 = 200 reps

Archs, buttresses, and keystones

warm up:  one minute each (11 minutes)

ribbon
russian twist
wipers (on back)/superman
bridge
double legs (u)
side legs L
side legs R
side banana
fire hydrant
plank L
plank R

SET 1:  (10 minutes)  3 rounds per exercise, except 4 round of swings

swings
jjs
kettlebell transfer hand to hand around body


SET 2: (10 minutes) 3 rounds per exercise, except 4 rounds of squats

squats (4 sets:  arms overhead, arms to side, arms overhead to tricep dip, arms to side and straighten alternative legs)
lunges (with yellow ball archs)
            shoulders (yellow balls)

extra time:  repeat warm up and do  max rep. bell swings