HIIT with Ruck
AO: Firehouse
When: 04/04/2023
QIC: Lightweight
PAX (9): Better Call Saul, Closets closets closets, DDoS, Dunshire, LifeLock VPN, Lightweight, Script Kiddie, Seaman, Suarez
Preamble:
DDos with the PrePreRun and script kiddie joining in. Lightweight, lifelock and seaman joined in during the prerun.
Warm-O-Rama:
Everyone grabbed a ruck and we did a slow mosey to the start. There we had a confusing start with warm ups.
Windmill
Weedpickers
Sun Gods
Reverse Sun Gods
Moroccan night club
Over head claps
The Thang:
We did a HIIT workout with rucks.
Parker Peter 45sec
Break 25sec
High Knees 45sec
Break 25sec
Raised Leg Plank 45sec
Break 25sec
Bob Hurley 45sec
Break 25sec
Scissors 45sec
Break 25sec
Crab with Rotation 45sec
Break 25sec
Run 2:30 sec
Break 25sec
Repeat 3 times
Ended with Mary
COT:
MOC, ball of man, and coffee