AO: Warning Track
QiC: Biscuit
Pax Count: 5
Pax List: Biscuit, Boo, Paddy, Smokey, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
SSH
Don Quixote
Raise the Roof
Tin Soldiers
Copperhead Squat
Michael Phelps
The Thang:
Tabata Style 45:15 (work:rest)
Round 1 β 4 times (total 8 mins)
β’ Coupon Squats
β’ Coupon Tricep Extensions
Round 2 β 4 times (total 8 mins)
β’ Coupon Deadlift
β’ Incline Merkin (hands on coupon)
Round 3 β 4 times (total 8 mins)
β’ Coupon Lunges
β’ Coupon Curls
Round 4 β 3 times (total 6 mins)
β’ Coupon Side Lunge
β’ Coupon Row
At conclusion of each round, 150m run
Stretch to cool down last 3 minutes
CoT:
Babies abound
traveling mercies
Naked Man Moleskin:
This was done in a torrential downpour* with no covering
Forecast says thereβs a high chance of being sore later
*ish