AO: Smart Park
Weather: 37 and comfy
Time: 0530
Q: Armstrong
Pax: Meatball, Flipper, Ditka, Kiddie Pool, Swobbles, Doogie
Warm-a-Rama:
Pickin’ Taters x10
Side Straddle Hops x10
Burpees x5
Find your Baseline: 100 Step-Ups onto a 20” step.
Goal after 4 wks training…perform 1,000 Step ups with up to 45lbs. in a Rucksack! This should take 60-90 minutes.
COP – Circle of Pain (3 sets):
10 Lateral Lunges Steps IC
10 Cossack Squats IC
10 Big Boy Sit Ups IC
10 Flutter Kicks IC
10 Slow Merkins IC
61 Meter Lunge Walk (40 steps down & 40 back
F3 Dayton 