AO: Flight Deck

When: 01/07/2022

PAX:

Number of Pax: 1

Pax Names: Blowfish,

Number of FNGS: 0

FNG Names:

QIC: Black swan


Warmup:

SSH – squats – sungods – Michael Phelps

Thang: Ninja Warrior

Double then single on round 2

5 burpees

Bear crawl to next cone

SPRINT TO END AND BACK

10 BBS

INCH WORM to next cone

SPRINT TO END AND BACK

15 2-1 Bonnie Blair

Crawl bear to next cone

Reverse direction – Sprint to end and back

20 Overhead press

Curl to next cone

Sprint to end and back

Elf on the shelf 20 single

RETURN COUPON TO cone 3

Raccoon crawl to cone 1

Mosey Mary – swap exercises

End in regular Mary

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F3 Cherokee