July 19, 1018 – Falcon Hill

7/19/18

AO: Falcon Hill/FTH

Q: Floater

PAX:

Warm up

Walking knee to chest 15 yds

Inchworm back

Walking lunge 15 yds

Butt kicks

Hamstring stretch (middle left right 30 sec)

Quad stretch (right/left)

Hip stretch (right/left)

Runners stretch

T push up (12 total 6 each side)

Neck rolls (both ways 30 sec)

Side straddle hops (20 in Cadence)

Cash In 100 Group Burpees in cadence

Mosey to FTH

CHLAMYDIA (thanks Pavarotti for the name)

Hill Sprint over hill from backside

5 Squats 10 Lunges (5 each leg)

Bernie Sanders

Al Gore for 6

Hill Sprint

10 Squats 20 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint

15 Squats 30 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint

15 Squats 30 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint

10 Squats 20 Lunges

Bernie Sanders

Al Gore for 6

Hill Sprint over hill from backside

5 Squats 10 Lunges (5 each leg)

Bernie Sanders

Al Gore for 6

Hill Sprint Wave

PAX holds plank position while each PAX takes turns doing 1 hill sprint.

Mosey back to track

Cash Out 100 group Burpees in cadence

COT

Name o’ Rama

Picture

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