AO: Warning Track
QiC: Chowda
Pax Count: 4
Pax List: Boo, Chowda, Dow, Who Dat
FNG Count: 0
Downrange:
Warm up:
SSH’s, weed pickers, tin soldiers, arm circles ( in cadence)
mosey around the island.
The Thang:
Buy in for every round the first time through at start line: 5 burpees (second time through run around the horn)
3 cones in a line 1o yards apart:
Bear crawl coupon slide out to far cone
Do exercise at 1st cone then murder bunny back towards starting line. Stopping at the next cone do exercise and repeat until getting back to the starting line. Complete each round before moving on.
Cone 1 ( at 30 yards): reps 30
- Round 1: V-ups
- Round 2: grave diggers
- Round 3: Pick pointers with coupon
Cone 2 (at 20 yards) : reps 25
- Round 1: Crab cakes
- Round 2: Dips
- Round 3: Coupon Squats
Cone 3 (at 10 yards): reps 20
- Round 1: narrow grip press with coupon
- Round 2: LBC’s
- Round 3: American hammers with coupon
everyone completed the work out and ended halfway through the second time. Did wall sit (plank until the six caught up)
CoT:
Beer run a week from tuesday
Mad house on monday.