AO: Forge
When: 08/18/2021
PAX:
Number of Pax: 8
Pax Names: Doddy, Honeypot, Lexi, Narco, One Scoop, Panhandle, Saluki, Tiny Tat,
Number of FNGS: 0
FNG Names:
QIC: Panhandle
Warmup with lap, backwards run and Lexi gets hurt immediately 🤦🏻♂️ Karaoke to starting point
SSH x15 Twisted Pickers x10 Mountain Climbers x20 Bowden’s x10
Grab bells And go to light pole
Mad Intervals:
- Sprint 70% – Merkins x20 – back – Extensions x20 (shrink by 5 until done)
- ISO – Rows x5 30 sec hold on last & Overhead press x5 30 sec hold & tricep Ext x5 30 sec hold Repeat
- Sprint 80% – Bowdens x20 – back – Curl/Presses x20 (shrink by 5)
- ISO – high Plank – BBS with hold every 4 x6 decreasing hold time by 5 secs – low Plank x3
- sprints at 90×6 and 100×2 and cool down runs x6