Warm Up
SSH x 25
Mountain climber x 15
Arm circle forward x 15, reverse x 15
Cadre Phil overhead clap x 20
Windmill x 10
Willy mays Hayes x 10
Thang
Partner up, 1 sandbag per pair
Run Sand bag to top of hill
Carrier does squats x 15
Runner does 15 squats
Swap bag, back down hill
Squats x 15 at the bottom
Back to top
Carrier does 15 thrusters
Runner does 15 Burpees
Swap bag, back down hill
15 thrusters / dry docks
Back to top
Carrier does 15 overhead presses
Runner does 15 Carolina dry docks
Swap bag, back down hill
OH presses / burpees
Back to top
Carrier does 15 shoulder to shoulder (back and forth is 1)
Runner does overhead claps until partner gets to 15
Swap bag, back down hill
15 x Shoulder to shoulder / OH claps
Back to top
Carrier does 15 lunges per leg
Runner does lunges until partner gets to 15
Swap bag, back down hill
15 x Lunges
Back to top
Carrier does 15 thrusters
Runner does 15 Burpees
Swap bag, back down hill
15 thrusters / burpees
The relay
Partner in plank at bottom, carrier runs and drops bag at the top, runs back down, swap, runner to the top for 15 thrusters, back down, swap, to the top for 15 thrusters, runner bring bag back down to the bottom
Circle for Mary
Those with sand bags, hold up above head
Flutter kicks x 25
Share bag to the right, flutter kicks x 25
Penguin crunch x 15
Freddy Mercury x 15
Peter Parker x 15
Parker Peter x 20
COT
Nice Q Puffs! Enjoyed the warm welcome and the beatodwn. Those sandbags were just for today, not appearing again tomorrow?
Well done Honeydo. I might try to find you tomorrow before the race.