4 Quarters of Fun and Pain – Rock on!

1st Quarter:

long warm up: 0.5 mile loop run, SSH, WP, IW, Arm Circles

2nd Quarter:

Hill Blast: 6 sets

2 reps full speed, 1 rep Bobby Hurley alternate sides. 5, 10, 15 each with plank in between… 2 reps Bernie Sanders, 1 final rep dealers choice… up to the football field

3rd Quarter:

Dora: bear crawl to sideline, run rest of lap

– 200 mercans, 200 squats, 200 American Hammers

– 200 Carolina Dry Docks, 100 Bobby Hurley, 200 Dying Cockroach

4th Quarter:

Rock and Fun: exercise to the song cadence, Q calls alternate exercise

– 1sr song: Imperial Walkers, burpees

– 2nd song: shoulder tap plank, mercans

– 3rd song: side plank, Freddy Mercury

Over Time: train to be champions!

4 sets (10) Mike Tyson to bear crawl opposite side of parking lot…