4 showed in the wet pre-artic gloom.
Warm up –
Side Straddle hop, Windmill, pickers and Troopers
Work out –
Ladder work out rung by rung (After a new rung is added run to sign and back)
5 Burpees – run
5 Burpees – 10 Squat Press – run
5 Burpees – 10 Squat Press – 15 Curls – run
5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – run
5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – 25 KB Swings – run
5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – 25 KB Swings – 30 Squats – Run Long Lap – head down ladder
5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – 25 KB Swings – run
5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – run
5 Burpees – 10 Squat Press – 15 Curls – run
5 Burpees – 10 Squat Press – run
5 Burpees – run
Cool Down –
V-ups with KB (x 10 IC) – KB press on back (x 10 IC) – Flutter kick (x 20 IC) – B press on back (x 10 IC)
1.5 Minute elbow plank.
Proud to lead these boys in the AM good to see all who made it.
Thanks for opportunity 2Buck!