6 guys including one kotter showed up this morning to take on the day the right way — here is what transpired
COP — several exercises including crabcakes and tempo merkins
mosey to the bball courts for a little doracide
100 jump squats
200 flutterkicks
300 LBC’s
Pole smokers 10 then run to the end while the PAX holds 6 inches
Tennis court Roxannes (or whatever this is called…)
10 DK run to next corner and do 20 squats
head back to the beginning and do 10 DK’s again
keep going the same way adding 30 Freddies and 40 SSH at the end as well.
Short trail run Triple check
1 – Run the trail and do two burpees and come back
2 – dips on the well placed bench
3 – WW2’s
Mosey back doing exercises, sprints, skipping, lunging along the way
5 minutes of circle Grams at the end led by Helix
