September 29, 2018 – DeHavilland

Q – Sox
Pax – Sir Ulrich, Training Wheels, Sox, Wilson, Faucet, The Dude
Introduction – Disclaimer, Find the balance between pushing yourself and injury

Mosey to Gazebbo 

Warmup (10 ea):

      Jumping Jacks, Squats, Toy Soldiers, 1 Leg Rom Deadlifts, Scap Pushups, Reverse Lunges, Side Lunges, Arm Circles Forward then back, Inch Worms

Mosey to hills – 12 Hill Sprints, Walk down for active rest

1-4: 50% effort

5-8: 75% effort

9-12: 90 to 100% effort

Mosey to Volleyball court

7 Stations – 60 seconds on, 15 seconds rest, move to next.

1.    Burpees

2.    Bike Crunches

3.    Pushups

4.    Skaters

5.    Plank

6.    Jump Lunges

7.    Jumping Jacks

Sprint Ladders in sand

Need 5 cones, Rest 15-20 seconds between springs

Sprint to cone #1 and back

Sprint to cone #2 and back

Sprint to cone #3 and back

Sprint to cone #4 and back

Sprint to cone #3 and back

Sprint to cone #2 and back

Sprint to cone #1 and back

SPRINT TO CONE #4 and back x 4

Static Stretch

Count a rama, Naming (if applicable), Closing Comments, Picture

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