Warm Up:
IC: SSH
5 OYO Burpees
Windmills
The Thang:
On the track:
Do with Partner
25 squrkins (push ups and squats) – Run One lap
50 crunches – Run One lap
50 sit ups – Run One lap
10 wide p/u, 10 reg p/u, 10 military, 10 diamond p/u – Run One lap
Blimps
10 burpees / run to the 10 yard line
10 burpees, 20 lunges / run to the 20
10 burpees, 20 lunges, 30 imperial walkers / run to the 30
10 burpees, 20 lunges, 30 imperial walkers, 40 merkins / run to the 40
10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks / run to the 50
10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats / run to the 60
Last set
Bear crawl to the 25 yard line
Crab walk to the 50 yard line
Sprint back to the goal line.
Finished with flutter kicks and feet off ground 6 inches. (thanks Bloodhound for the extra Flutter work)
QIC: Homeboy
PAX: