Frack (Q), Disclaimer, Dunphy, Leggz, Cake, Double Humpee, Herschel, Sea biscuit, Elmers (Charlotte)
One obligatory loop around field while we wait for Disclaimer to show up. One more 1/2 loop then we circle up for a light warmup.
25 SSH
SWEAT
10 WMH
SWEAT
25 F arm circle/25 R AC
SWEAT
20 Rubios
Mozy over to the rail. Did the following in cadence.
10 Dips
10 Erkins
5 reverse inclined dips (hands on ground, feet on rail)
5 Derkins
On the jog to the pedestrian bridge
SWEAT
Partner up and wheel barrow across the bridge
SWEAT
3 cycles of indian runs.
Turn around and rail road run back to the pedestrian bridge
Other partner wheel barrow’d back across the bridge
Partners line up along end line of field.
Exercise 1
partner 1 starts sprinting backward to other end of field. sprints forward on the return leg, ptr 2 starts bear crawl and stops wherever the partners meet. partner 1 then carries ptr 2 back to the start line
plank it out while you wait
Switch positions and repeat with the following exercises
Exercise 2- ptr 1 backward/fwd sprints, ptr 2 broad jump
SWEAT
Exercise 3- ptr 1 backward/fwd sprints, ptr 2 gorilla hop
SWEAT
Exercise 4- ptr 1 backward/fwd sprints, ptr 2 lunge walk
SWEAT
Exercise 5- ptr 1 backward/fwd sprints, ptr 2 traveling burpees
SWEAT
Exercise 5- ptr 1 backward/fwd sprints, ptr 2 traveling burpees
SWEAT
Circled up for 7 sets of 15 count mary exercises, led by the PAX.
SWEAT and RECOVER