4 Corners

AO: Falcon Hill

Date: 4.2.19

Time: 0530

Q: Swobbles


Stretching:

Quad stretch

Leg stretch

Arm circles

Bad boys


The thang:

On the track

Jog

Corner 1: Merikans x 15

Sprint to next corner 

Corner 2: Lunges x 10 each leg

Jog to next corner

Corner 3: Superman’s x 15

Sprint to 

Corner 4: Burpees x 15 

Pick up six 

Recover

Repeat x 3


Surprise block party on round 3 after Superman’s

Curls x 15 with block

Overhead press x 15 with block

Squats x 15 with block

Kettlebell swings x 10 with block

Curls x 15 with block in cadence


COT/prayer

PAX: Goldstar, Pavarotti, Swobbles

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