July 9, 2018

Higgins 7/9/2018

Pax: Bungee, Goldstar, Zebra, Tails, Johnny5, Brody, Cobra, Ziggy, Wilson(Respect)

Q- Heater

-Disclaimer-Pick up 6

Modify as needed

Warmup

Mosey 2 laps around parking lot or to sign and back

Side straddle hops ic x20

Merkins ic x10

LBCx ic x25

Cotton pickers ic x15

Moroccan night clubs x20

Toe taps 30 seconds x2

Curb hops 30 seconds x2

Black mamba with burpee to next location

Bermuda Triangle

Round 1: 30 Merkins, 30 Squats, 30 LBCs and bear crawl to each station

Round 2: 20 Wide Armed Merkins, 20 Jumping Lunges, 20 big boy sit-ups with Crab walk between stations

Round 3: 10 Diamond Merkins, 10 Jump Squats, 10 Ski jumps with lunges between stations

Stretch

COT/Name/Count

**Plus 10 penalty burpees for OSHA reserving a spot and not coming

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s