Dragon Slayer
9 Pax
Warm up
Run the back corner of the church
15 SSH
10 Windmills
10 Toy Soldiers
Thang
Pairing up with someone
- Partner 1 lunges while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach one section of parking where KB's are waiting. When everyone finishes:
20 squat hops turn
20 Goblet squats with KB
20 squat to press
- Partner 1 bear crawls while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach one section of parking where KB's are waiting. When everyone finishes:
20 Carolina dry docks
20 KB swings
20 skol claps
- Partner 1 burpee squat hops while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach one section of parking where KB's are waiting. When everyone finishes:
20 skull crushers
20 hand release mericans
20 curls
- Partner 1 plank walks while Partner 2 runs around one section of parking lot. Once partner 2 catches up with Partner 1 both do 10 mericans then switch. Continue flipping back and forth including 10 mericans at each flip & switchbacking until reach one section of parking where KB's are waiting. When everyone finishes:
20 WWII sit ups
20 Partner leg lifts
20 side bends with KB (10 each side)
Then:
20 squat hops
20 Goblet squats
20 shoulder press
20 KB swings
20 carolina dry docks
20 skull crushers
20 curls
20 side bends (10 each side with KB)
20 WWII sit ups
20 LBC
Recover recover
Great work by everyone this morning. Caboose did his normal complaining at the beginning then decided this was a great warmup for tomorrow’s workout,Sharknado.
Tuck picked a fun workout to return from working 12 straight days because of Flo (the hurricane).
Thanks Gypsy for staying on me to Q.