AO: Swiss Army Knife
QiC: Chowda
Pax Count: 5
Pax List: Chowda, Mr. Hankey, Sewage, Splat, Suit
FNG Count: 0
Downrange:
Warm up:
All in cadence -SSHs, Tin Soldiers, Weed Pickers, Arm circles (forward and back)
The Thang:
Four exercises and a pace setter- rotate when pax doing pace setter returns from the run
Pace setter: 3 pull ups and run across the bridge and back.
Exercises
1)Coupon Kick outs: essentially leg kick outs with a horizontal tricep over the head extension with coupon in tandem. (repeat until rotation change)
2) Alternating 5-rep merkins. 5 Diamond merkins right into 5 merkins then right into 5 wide hand merkins while staying in the plank position. (Repeat until rotation change)
3) Dips/ Big boy sit ups (after 2 full cycles had been done)
4) 5lb jump rope/ High plank wide In and outs (after 2 full cycles had been done)
CoT:
Babies
Suit’s need for a Sitter
Jobs