5-18-21
PAX: Manti, Zebra, Pipeline, Dunphy
Q: Dunphy
4 PAX makes it even steven for traveling warm up and sand bag stations. LFG.
Warm Up: Run between parking lot corners for a warm up exercise + 10 Merkins each stop. SSH, IWs, Arm Circles, RACs, Windmill, Squats, Rubios, Mountain Climbers, etc. all + 10 Merkins OYO.
Arrive at the Shovel Flag and two sandbags at the tennis courts.
Round 1: Timer farmer’s carries 2 sand bags to end of 4th court and back. Other stations: LBCs, HR Merkins, Jump Squats.
Round 2: Timer farmer’s carries 2 sand bags to end of 4th court and back. Other stations: Big Boys, Alternating Touch Planks, Sumo Squats.
Round 3: Timer runs to end of 4th court and back. Other stations: Sandbag Thrusters, Sandbag Squats, Step Back Lunges.
Round 4: Timer runs to end of 4th court and back. Other stations: Flutter Kicks with Sandbag overhead, Sandbag American Hammers, Heels to Heaven.
Gather the sandbags and Shovel Flag and head back to home base.
COT
An honor fellas.