Warmup with lap, backwards run and Lexi gets hurt immediately ????????‍♂️ Karaoke to starting point

SSH x15 Twisted Pickers x10 Mountain Climbers x20 Bowden’s x10

Grab bells And go to light pole

Mad Intervals:

1. Sprint 70% – Merkins x20 – back – Extensions x20 (shrink by 5 until done)
2. ISO – Rows x5 30 sec hold on last & Overhead press x5 30 sec hold & tricep Ext x5 30 sec hold Repeat
3. Sprint 80% – Bowdens x20 – back – Curl/Presses x20 (shrink by 5)
4. ISO – high Plank – BBS with hold every 4 x6 decreasing hold time by 5 secs – low Plank x3
5. sprints at 90×6 and 100×2 and cool down runs x6