Warm Up
Touch elbows
Seal Jacks
High knees – run in place
Arm Circles
Upper Body
5 Burpees
WMD Crawl
10 yards – 10 diamond
10 yards – 10 merkin
10 yards – 10 wide arm merkin
10 yards – 10 worst merkin
10 yards – then together:
- Jump switch push ups OYO – 10 total
- Elbow Plank, Normal Plank, Push ups, right arm forward – I will call them
Cardio
Suicide run
Legs
Superman squat
Twist squats
Jump squats (slow)
Super Burpee
Cardio
Two line indian sprints
Bleachers
Partner
Pax 1 runs to top / 20 monkey jumpers
Pax 2 Big boy sit ups until Pax 1 gets back – then switch
6MOM
Roller Boat
Downward Dog Crunches
right knee / right elbow
right knee / forehead
right knee / left elbow
Abrinome
Flutter kicks
COT
Moleskin
- 10/7 Frog Town Race
- 10/14 2.0 workout then campout – Contact Bloodhound
- 10/18 Golf outing at Echelon – contact Law dog
- 10/21 Spartan Race – Contact Babyface
- 11/17-19 Grow Ruck – Contact Babyface