Also present, Zair. YHC for the lonely standard. Good to see The Geek out and about.
Warmup
- Slow Mosey to the corner of parking lot
- SSH 20 IC
- TS 10 IC
- WM 10 IC
- CP 8 IC
- GM (Good Mornings – Bend over to the front) 8 IC
- Mosey to the parking lot/track w/ Rocky Balboa on Curb
Set One
- Bataan Death March
- Indian Run around track
- Last pax drops for 5 Burpees and catches up to tap next pax on the way to the front
- Repeato for all pax
- Almost 3 laps today
Set Two
- Block Work
- Curl – 15 IC
- Skull Crusher – 15 IC
- Swing – 20 OYO
- Shoulder Press – 15 IC
- Goblet Squat – 10 IC
- Chest Press – 15 IC
Set Three
- Bears and Blocks across two basketball courts (100ft)
- Incline Merkin – 10 IC
- Block Slides back across basketball court
- Burpee – 5 OYO
- Repeato
Set Four
- Repeat Set Two
Set Five
- Wilt Chamberlain
- Sprint two basketball courts (100ft)
- LBC – 100 OYO
- Sprint back to start
- Squat – 100 OYO
- Sprint two basketball courts
- Flutter Kick – 100 (each leg) OYO
- Sprint back to start
- Lunge – 100 (50 each leg) OYO
Mary
- Mason Twist 20 IC
- Low Dolly 15 IC
- Box Cutter 15 IC
- Plank
Recover Recover
We had some studs today. No complaints (except from me) and everyone pushed through the WCs. I’ll admit it was hard to run the next day!
Gypsy