Warm-Up:
Side straddle hop X 25 IC
Imperial walkers x 15 IC
Merkins x 16 IC
Arm circles (forward) x 20 IC
Arm circles (backwards) X 20 IC
Circle planks x 10 IC
Reverse circle planks x 10 IC
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The Thang:
1. Indian Sprint over to the tennis courts across the river
2. Animal BOMB:
With partners perform the following:
A. While one partner performs burpees the other bear crawls to the end of the 3rd tennis court then sprints back. When the runner returns switch activities with your partner. Repeat until 50 burpees are complete. Flutter kicks until all groups are done.
B. While one partner performs overheard arm claps the other gorilla crawls to the end of the 2nd tennis court then sprints back. When the runner returns switch activities with your partner. Repeat until 100 overheard arm claps (double count) are complete. Flutter kicks until all groups are done.
C. While one partner performs merkins the other crab walks to the middle of the 2nd tennis court then sprints back. When the runner returns switch activities with your
partner. Repeat until 150 merkins are complete. Flutter kicks until all groups are done.
D. While one partner performs big boy situps the other inchworm crawls to the end of the 1st tennis court then sprints back. When the runner returns switch activities with your partner. Repeat until 200 big boy situps are complete. Overhead arm claps until all groups are done.
E. Optional: Perform CPR on partner as needed
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COT: Count, Namorama, announcements, BOM