March 9, 2020
AO: Higgins
Q: Goldstar
PAX: Wilson, Nader, Cobra
Warm up:
Lower back stretches
Side Straddle Hop x20 IC
Cherry Pickers x20 IC
jog park
Tha Thang:
x20 leg lifts
x10 pushups
x20 flutter kicks
x10 push ups
x20 American hammers
x10 push ups
x20 dying cockroaches
x10 push ups
x20 bicycles
x10 push ups
x20 little baby crunches
x10 push ups
x20 heel touches
x10 push ups
Circuit 1: x2
1st person: sprint across lot and back
While person one is sprinting:
2nd person: air squats amrap
3rd person: push ups amrap
4th person: pretend jump ropes
Circuit 2: x2
1st person: burpees x10
While person one is doing burpees:
2nd person: LBC’s amrap
3rd person: Carolina dry docks amrap
4th person: parking blocks step ups
2 laps around the lot
Cot
Counterama
Namerama
Photo
F3 Dayton 