AO: Warning Track
QiC: Biscuit
Pax Count: 11
Pax List: Biscuit, Boo, Jaywalk, Pretty Boy, Sebastian, Sewage, Smokey, Stovetop, Suit, Sunshine, Windup
FNG Count: 0
Downrange:
Warm up:
Side straddle hop
Weed Pickers
Michael Phelps
Tin Soldiers
Quad hold stretch
400m group run
The Thang:
SECTION 1
Station 1 – Pullover Kickouts
Station 2 – Hand Release Angel Merkins
Station 3 – Single leg squat with floor touch and knee raise (5 per side back and forth)
Station 4 – 150ish meter run (pacer)
Rotate stations 1-4 at station 4 pace; repeat for 15 minutes
SECTION 2
Station 1 – American Hammers w/coupon
Station 2 – Dips on coupon
Station 3 – Squat thrusters
Station 4 – Murder Bunny (pacer)
Rotate stations 1-4 at station 4 pace; repeat for 15 minutes
SECTION 3
Station 1 – Freddie Mercury
Station 2 – Coupon Row / Lawnmower
Station 3 – Coupon Side Lunge
Station 4 – lunges (pacer)
Rotate stations 1-4 at station 4 pace; repeat for 10 minutes