We started with a run around the upper level of the high school to the back of the school by the Iron Hill.

Warm A Rama

10 SSH IC

10 Copper Head Merkins IC

5 Weed Pickers IC

10 Pretzels IC

Sun Gods OYO

Michael Phelps OYO

 

The Thang

10 Monkey Humpers

up the stairs and back down

20 Monkey Humpers

up the stairs and back down

30 Monkey Humpers

up the stairs and back down

40 Monkey Humpers

up the stairs and back down

50 Monkey Humpers

up the stairs and back down

 

100 LBCs

Up the stairs and back down

 

50 Calf Raises

up the stairs and back down

*Repeat X4*

 

100 Flutter Kicks (single count)

up the stairs and back down

 

100 Squats

up the stairs and back down

 

1:4 1 Air Press 4 Bonney Blairs

2:8 2 Air Press 8 Bonney Blairs

3:12 3 Air Press 12 Bonney Blairs

4:16 4 Air Press 16 Bonney Blairs

5:20 5 Air Press 20 Bonney Blairs

6:24 6 Air Press 24 Bonney Blairs

7:28 7 Air press 28 Bonney Blairs

8:32 8 Air Press 32 Bonney Blairs

9:36 9 Air Press 36 Bonney Blairs

10:40 10 Air Press 40 Bonney Blairs

One last time up the stairs and back down before an Indiana Jones run back to the shovel flags

 

COT/BOM

Murph conversions

Work life balance

Safe Travels for Canoe on his trip