(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.
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5 min plank (total),
3 min side left plank (total),
3 min side right plank (total)
3 (or more) rounds of:
10 burpees
90 sec plank,
45 sec each side plank,
15 Ab V-ups,
20 push ups
*PDBC Land Practice
Enter date:
75 clap pushups (or explosive pushups)
*Two Fitness Marshall dance workouts + workout of your choice for total of at least 30 min workout, complete with at least one other PDBC member
100 box jumps
4 rounds
500m rowing OR 250m paddling OR 20 burpees
followed by
30 seconds each of:
pull ups,
squat, jumps,
bicycle crunches,
jump lunges,
dips
20 min cardio (ex - running, row, p-erg, treadmill, bike, stairs, etc.)
*PDBC Land Practice
Enter date:
75 pull ups
or horizontal pull ups
or band assisted pull ups
or machine assisted pull ups
3 (or more) rounds of:
10 clap pushups (or t-pushups),
20 spidermans each side,
20 donkey kicks each side,
10 tuck jumps,
10 single leg deadlift each side
3 (or more) rounds of:
20 leg raises
20 glute bridge raises,
20 supermans,
20 side leg raises each side,
20 clam shells each side
*THE MEDUSA*
for time complete 2 rounds of:
wall jumps +
spiderman crawls,
winner gets bragging rights for the year!!
150 jump lunges (75 per side)
3 (or more) rounds of:
50 mountain climbers,
30 each side bicycle crunches,
15 each side plank knee tucks,
15 each side sprinter situps,
20 reverse crunches
