A run to the back of the High school

 

Warm O Rama

20 SSH IC

10 Weed Pickers IC

10 Copper Head Squats IC

10 Copper Head Merkins IC

Sun Gods OYO

Michael Phelps OYO

 

The Thang_LEG DAY

10 Monkey Humpers

Up the Stairs back down

20 Monkey Humpers

Up the Stairs back down

30 Monkey Humpers

Up the Stairs back down

40 Monkey Humpers

Up the Stairs back down

50 Monkey Humpers

 

50 Calf Raises

Up the Stairs back down

50 Calf Raises

Up the Stairs back down

50 Calf Raises

Up the Stairs back down

50 Calf Raises

Up the Stairs back down

 

50 Squats

Up the Stairs back down

50 Squats

Up the Stairs back down

50 Squats

Up the Stairs back down

50 Squats

Up the Stairs back down

 

100 Big Boy set ups

Up the Stairs back down

100 LBCs

Up the Stairs back down

 

1:4 Squat Jump, Bonnie Blair

2:8 Squat Jump, Bonnie Blair

3:12 Squat Jump, Bonnie Blair

4:16 Squat Jump, Bonnie Blair

5:20 Squat Jump, Bonnie Blair

6:24 Squat Jump, Bonnie Blair

7:28 Squat Jump, Bonnie Blair

8:32 Squat Jump, Bonnie Blair

9:36 Squat Jump, Bonnie Blair

10:40 Squat Jump, Bonnie Blair

 

Up the Stairs back down

50 Calf Raises

Up the Stairs back down

50 Squats

Up the Stairs back down

 

We lined up and had  a “group run” back to the Shovel Flags

 

COT/BOM

6th Man was Shart-tank

Good Health and Time with Family