F3 Dayton’s Newest AO Becomes Official

AO: Smart Park

Date: 8.17.20

Time: 0530

Q: Swobbles

Pax: Floater

This was the official start to the Smart Park AO.

Stretch/warmup:

Stretch on your own

The thang:

The “22’s”

1/2 mile sprint

20-2, 18-4, 16-6 until reversed on exercises 2-20 (lunge jumps/merkins) – some modifications on lunges

1/2 mile sprint

20-2, 18-4, 16-6 until reversed on exercises 2-20 (squats/renegade rows)

1/2 mile sprint

COT

Prayer