The tres amigos made it out to Get Some.
Warmup:
- 20 SSH IC
- 10 Imperial Squat Walkers IC
- 10 Cotton Pickers IC
- 10 Wind Mills IC
- 10 Merkins IC
- Hamstring Stretch, AKA down dog
- Thigh Stretch
The Thang:
LBH run, 10 Burpees and 10 WWI’s
Parking lot suicides: 30 seconds timed, 30 seconds high plank for rest, repeated 4 times
Foot Speed Circuit: All timed to 30 seconds
- Lateral two feet hops across line
- Front to back hops
- Foot Fires, AKA fast feet
- Jumping Knee Ups
- Right leg only lateral hops
- Left leg only lateral hops
- Right leg only front to back hops
- Left leg only front to back hops
Playground: 2X the next two groups of exercises
- 10 pullups
- 15 dips
- 20 jump squats
- 30 Merkins
- 15 curls
- 15 skull crushers
- 15 overhead press
- 15 bent over rows
Mary:
- 30 seconds Arm Haulers
- 20 situps
- 15 left side LBC’s
- 15 Right side LBC’s
Reflection:
Hebrews: 12:11
No Discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.
Discipline Equals Freedom
Thank you for the hard work gentlemen!