AO: Falcon Hill

Date: 3.26.19

Time: 0530

Q: Swobbles


Stretching:

Stretch on your own


Warm up:

Merkin/Mountain Climber/Plank circuit

Side straddle hops x 15 in cadence

High knees x 15 in cadence


The thang:

Block up and head to FTH

Bottom of FTH: air squats, air kettle bell swings, burpee x 1, 3, 5, 7, 9

Run up FTH

Top of FTH: block squats, block kettle bell swings, man makers x 1, 3, 5, 7, 9

Block curls x 15


Bruce Lee’s x 20

  • Leg Raises
  • LBC’s
  • Dying Cockroaches
  • American Hammers
  • Scissor kicks
  • Freddy mercuries 


Count-o-rama 

COT

Prayer

PAX: Goldstar, Tails, Cobra, Ant Hill, Gambler, Swobbles

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