USA POPE

1 for 2.4 mile EBS
Disclaimer accepted by all

wonder bras, OHC, seal clap, MNC, NR/TR, IW, TS, GP, merkins, PP, SSH

the POPE workout
P- various forms of plank
O-out and back MOT
P- more planks
E-other exercises ab and leg
Rd1 high plank, high knees, low plank, ab and leg exercises
Rd2 knalp, broad jump burpee out bear crawl back, single leg glute bridge, ab and leg exercises
Rd3 shoulder taps, crab walk out lunge walk back, jlos , ab and leg exercises
Rd4 side plank, Carioca, side plank, gas pumpers, X factors, dead bug, ankle grinders

flutter kicks and merkins

done

done