Falcon Hill – 3/16/2021

16 MAR 2021
AO: Falcon Hill

Q(VQ!): Court Marshal

PAX: Cobra, Court Marshal, Fence Post, Meatball, Swobbles

Conditions: high 30s, just finished raining.

Warm-o-rama:
Ankle, knee, hip, shoulder, arm, neck rotations 10R, 10L.

Upper back stretch
Hamstring stretch standing

20 SSH IC
10 merkins IC
10 potato pickers IC
20 imperial walkers IC

The Thang Part 1:

Plyometrics- squat jump, small square hop, jumping lunge alt legs. Max effort 5/3/1

The Thang Part 2:

10 rounds of 3 burpees followed by 10 thrusters holding a cinder block.

4 for the core became 2 for the core, bent leg raise for 1 minute and back bridge for 1 minute.

Count-o-rama

Name-o-rama

COT

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