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: