Freon, Mayor, Camelion, Pillager joined me for my second Q. After the standard disclaimer and pledge, our warm up included:
- side straddle hops
- hill billys
- arm circles
- diamond pushups
Our workout was inspired by my daughter’s volleyball career coming to an end (as a senior in high school) and to those young ladies I coach in rec whose middle school volleyball is just beginning. Ladder 99’s:
Round 1
- 99 count wall sit
Round 2
- 88 count wall sit
- 88 seal jacks
Round 3
- 77 count wall sit
- 77 seal jacks
- 77 rocky balboa’s (toe tap to bench)
Round 4
- 66 count wall sit
- 66 seal jacks
- 66 rocky balboa’s
- 66 count low plank hold
Round 5
- 55 count wall sit
- 55 seal jacks
- 55 rocky balboa’s
- 55 count low plank hold
- 55 mountain climbers
Round 6
- 44 count wall sit
- 44 seal jacks
- 44 rocky balboa’s
- 44 count low plank hold
- 44 mountain climbers
- 44 squats
Round 7
- 33 count wall sit
- 33 seal jacks
- 33 rocky balboa’s
- 33 count low plank hold
- 33 mountain climbers
- 33 squats
- 33 bench dips
Round 8
- 22 count wall sit
- 22 seal jacks
- 22 rocky balboa’s
- 22 count low plank hold
- 22 mountain climbers
- 22 squats
- 22 bench dips
- 22 mike tyson’s
Round 9
- 11 count wall sit
- 11 seal jacks
- 11 rocky balboa’s
- 11 count low plank hold
- 11 mountain climbers
- 11 squats
- 11 bench dips
- 11 mike tyson’s
- 11 jump wall taps
Finished off with core:
- 30 CBD’s
- 30 flutter kicks
- 30 big boys
- 10 superman v-ups