Unfortunately, today we will say goodbye to Troy, the longest tenured, non-founding, member of Fit Palau. For his final workout, Troy has requested a Team Payne, the workout that bears his name. WARM UP: 400 m run 12 inch worm pushups 12 walking lunges 12 squats Samson stretch, each leg GROUP: 3:00 front plank 1:30 side plank 1:30 side plank WORKOUT: "Team Payne" In groups of two, complete the following sequence TWICE: Teammate #1: 20 burpees, 30 double unders (or double under attempts), 50 m sprint Teammate #2: Same Teammate #1: 40 sit ups, 50 m sprint Teammate #2: Same Teammate #1: 30 hand release pushups, 50 m sprint Teammate #2: Same Teammate #1: 50 squats, 50 m sprint Teammate # 2: Same
Posted on: Wed, 11 Sep 2013 23:05:57 +0000
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