9 showed for a muggy beatdown in the gloom.
Warm Up –
Side Straddle Hop X 10 Burpees X 5 – 3 sets
Run to bottom of hill – 10 Burpees @ Circle
Run the VB's street and split PAX 5 ran hil while 4 did Burpees – hill runners are timer (we did a few Burpees)
flip flop with Runners doing Burpees and vice versa
Work out –
Run back to circle – 10 Burpees @ Circle
Go get a few blocks behind School
10 reps curls
10 reps press
10 reps crushers
10 squats
10 V-ups
All with Cinder
Run lap around track behind school – with Cinder
Repeat
Then we did reps again with a few tacked on and another lap without Cinders
Cooldown –
Merkans with pause at bottom – 10 sec pause, 8 sec pause, 6 sec pause, 4 and 2.
Rocover Recover
Thanks for letting me lead this morning Roadie – The Oak is always a good place to get it in.
Bunyan –