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
F3 Dayton 