Date: 7/28/18
Conditions: 77 degrees
QIC: Swan
The Thang
Warm–up
LAC’s foreword x 10 IC
LAC’s backwards x 10 IC
Huggers x 10
Large arm circles x 10 IC
Through the tunnel x 10 IC
Imperial walkers x 10 IC
Mosey to the street for four corners
1st rd: 7 burpees, 25 merkins, 25 squats, 25 merkins, 25 squats, 7 burpees
2nd rd: 7 burpees, 25 Freddie mercurys, 25 SSHs, 25 Freddie mercurys, 25 SSH, 7 burpees
Mosey to parking lot
Merkin Suicides: 5, 10, 15, 20-7 burpees
Start with 1 bupee run to 1st cone 5 merkins, backpedal to start 1 burpee, run to 2nd cone 10 merkins, backpedal to start 1 burped and so on. End with 3 burpees
Mosey to hill
Run down hill 25 diamond merkins. Backpedal up hill 25 4 ct flutter kicks. Then 7 burpee/manups at the wall.
Mosey to yard
Core work:
10 4ct flutterkicks, 10 crunchs, 10 ins and outs, 10 90degree leg lifts, flip to stomach 10 merkins, then 7 burpees, 20 pause and repeat. 3 rounds
Mosey back to parking lot
Burpee suicides: 20, 15, 10, 5 as with the merkins backpedaling b/w sets with bupees at the start line. 57 total
COT
BOM:
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