November 3, 2018 – DeHavilland

Q: Sox

Pax: Pavarotti, Burt Macklin fbi, faucet, tails, Zebra, dangle, bone daddy, Wilson

Location: Dehaviland

– Started with Disclaimer

– Mosey to Gazebo

– Dynamic Warmups of front and back arm circles, toy soldiers, 1 leg romanian deadlifts, Scapula Pushups, Reverse Lunges, Side Lunges, Inch worms

– Mosey to Pull Up bar area

– 5 rounds starting at 1 Rep (work up to 5th round of 5 reps each) per round of Pullups, Slow Squat Down then Jumping out of squat position, single leg raises, jumping jacks

– 8 rounds of 10 air squats, 10 pushups, 10 air squats, 5 burpees

– Soccer suicides – start at goal, run to the near goal box line and back, run to the midfield line and back, run to the opposite goal box line and back, and run to opposite goal line and back

– Mosey back to where we started

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