AO: Swiss Army Knife
QiC: Biscuit
Pax Count: 5
Pax List: Biscuit, Bumblebee, Dow, Neon, Spam
FNG Count: 0
Downrange:
Warm up:
20 SSH
20 High Knees
15 Rex Kwon Dos (circle kicks)
10 Don Quixote’s
10 Michael Phelps
The Thang:
Sandbag tunnel (line up side to side, 20 yards out and back, pulling 80lb sandbag through under torso)
10 mins of…
5 pull-ups
5 side lunges with coupon
5 coupon raises (shoulder move)
5 step back lunges w sandbag
5 box step ups
10 mins of…
10 dips
10 sandbag squats (80lb)
10 ring rows
10 sandbag deadlifts
10 ball crushers (back extensions)
Stretches to finish
Back stretch / seated twist
Cobra
Downward Dog
Pigeon
Toe touch and hang
Tricep stretch with a side stretch
Head roll/neck stretch
CoT:
Traveling mercies
Naked Man Moleskin: