Warm Up:
40 side shuttle hop
25 Imperial walkers
25 jack webs
20 fwd arm circles
20 Reverse arm circles
15 Willi mays Hayes
Thang
Travel to middle of LFH with high knees, kareoke, side shuffle.
Split into 2 groups, one group ran up and the other ran down. switched for each interval
Interval runs to and from light poles 1,2,3,4,5 and back to middle of hill.
Start and end each interval with 5 burpees. Plank or low squat hold when done.
Decreasing exercise reps at each light pole for each interval
1st light pole- 25 merkins
2nd light pole- 20 squats
3rd light pole- 15 rubios
4th light pole- 10 jump squats
5th light pole- 5 pop up merkins
Jog down hill to steps with skipping, high knees, and side shuffle
Teaser telephone pole lift
2 footed stair hop, skipping ever other step
20 LBCs at top
Bear crawl down steps
20 hand release merkins at bottom
flutter kick when done
partner wheel barrow up and repeat with partner
plank it out when done
Interval exercises between light poles on way back to fishburn parking lot. sprints, high knees, side shuffle, arm circles
Mary- 1min flutter kick, 1 min lbcs, 1 min squats, 1min, 1 min arm circles reverse at 30 sec.
Recover Recover.