AO: Swiss Army Knife
QiC: Biscuit
Pax Count: 3
Pax List: Biscuit, Jaywalk, Sewage
FNG Count: 0
Downrange:
Warm up:
Side Straddle Hops, Tin Soldiers, Cobra Squats, Don Quixotes, Raise the Roof, Baby Arm Circles, Michael Phelps
The Thang:
Stations: 45 seconds of work, 15 second transition to next station (using tabata timer)
Round 1: Hit each station 4 times (total of 12 minutes)
Station 1: Sandbag Row (80# sandbag, coupon row modification)
Station 2: Coupon O.H. Press
Station 3: Merkins
Run over Spring Rd. Bridge and back 2x
Round 2: Hit each station 3 times (total of 9 minutes)
Station 1: Sandbag Squats
Station 2: Sandbag Deadlift
Station 3: Coupon Lunge
5 Pull-Ups
Cool Down/Stretch Together:
Runner’s Pose
Pigeon Stretch
Roll Up
CoT:
Prayers for new Jaywalk 2.0 coming soon
Prayers for school decisions for Sewage
Prayers for work shifts for Biscuit
Naked Man Moleskin:
Sewage didn’t think I worked us enough and requested the pull-ups at the end.