The Nantan transition show was in TPR this morning but the Advanced Early Shift must go on. Four showed…
Warm Up – Standard stuff
First Stop – Behind Summit
- Picnic Table Presses x 10 IC
- At bottom of lot – WW2 situps x 15 IC
- Top of Jackson St – Merkins x 10 IC
- Repeat X3
Second Stop – DUMC
- Grab Sanbags
- Rd 1 – Curls (on one foot for Babyback), Skullcrushers, Bent Over Rows, Bench Press all x 15 IC. Bear crawl up the steps WITH sandbag. H2H, LBC, Jane Fonda all x 15 IC. Toss bags down the stairs. Quick half-lot sprints with 20, 15, 10 and then 5 merkins at each end.
- Rd 2 – same bag exercises x 10 IC. CRAWL bear up the stairs with the sandbags (this sucked… will definitely do it again). Core exercises x 10 IC. Run routine at the bottom but with squats.
- Rd 3 – Bag and core exercises x 15 IC. Bags up
COT