AO: Warning Track
QiC: Boo
Pax Count: 13
Pax List: Apron, Boo, Jaywalk, Mr. Hankey, Neon, O’Doul’s, Red Tape, Smokey, Suit, Tadpole, Tommy Boy
FNG Count: 0
Downrange: Spooner
Warm up:
Neck; Armcycles; SSD; Empor Walker; DYD;
The Thang:
3 Points Knee Lift (30 sec) between exercise
Each exercise lasts 1 minute
Session 1: SSD; Air Squats + Kicks; Single Leg Bicycle; Merkins + Shoulder Taps; Frog LBC; High Knees; Pop Squats; Merkins + T-Rptatopms; Reverse Lunges + Kicks; Elevator Sumo Pulses
Run around the horns
Session 2: 1 leg Pickle Point; Table Crunches; 1 Leg Dips; Bulgarian Lunges; Side Lunges
Session 3: Walk Out Merkins; Cooling Down