AO: The Warning Track
QIC: Biscuit
Pax: Buzzard, Suit, Dow, Kondo
FNGs:
Downrange:
Warm-o-rama:
20 Side Straddle Hops, 15 Don Quixotes, 10 Tin Soldiers, 5 Merkins (all in cadence)
The Thang:
Build-a-Bear Workshop
Cone 1:
-10 Squat Thrusters
—Bear Crawl—
Cone 2:
-20 Jungle Boy Squats
—Bear Crawl—
Cone 3:
-30 Merkins
—Bear Crawl—
Cone 4:
-40 American Hammers
—Bear Crawl—
Cone 5:
-50 SSH
Rnd 1 Side-Shuffle back to Cone 1
Rnd 2 Side-Shuffle back to Cone 1 (face the other way)
Rnd 3 High Knees back to Cone 1
Wash – Rinse – Repeat – total of 3 Rounds
Core
Alphabet
COT:
General health, friends with Covid
Naked Man Moleskine: