When:  3/21/20

Virtual QIC: CDC

The Pax: TBD

Conditions: Perfect Beatdown Degrees F

The Thang

Disclaimer (You know it)

Warm-Up

SSH x 10 4CT OYO

Imperial Walkers x 10 4CT OYO

Squats x 10 4CT OYO

Little Arm Circles

• Forward x 10 4CT OYO
• Backward x 10 4CT OYO
• OH Claps x 10 4CT OYO
• Forward Claps x 10 4CT OYO

Merkins x 10 4CT OYO

1:4 Ratio Burpee/Bear Crawl combo x 10

(Count every time your right hand touches down for Bear Crawl as 1.)

• 1 Burpee  : Bear Crawl 4 steps
• 2 Burpees  :  BC 8 steps
• 3 Burpees  :  BC 12 steps
• 4 Burpees  :  BC 16 steps
• 5 Burpees  :  BC 20 steps
• 6 Burpees  :  BC 24 steps
• 7 Burpees  :  BC 28 steps
• 8 Burpees  :  BC 32 steps
• 9 Burpees  :  BC 36 steps
• 10 Burpees  :  BC 40 steps

50 Round

2 Rounds

50 Squats
50 Merkins
50 Air Presses
50 Flutter Kicks

2Rounds

50 Big Boy Sit-ups
50 Crab Walks (count each time right hand touches ground)
50 Walking Lunges (count each time right foot touches ground)

40 Yard Dash/Plank

Find an area ~ 40 yards (yard/road/etc…)

Sprint to target point

Plank x 60 seconds

Spint back to start point

Plank x 60 seconds

Rinse and repeat x 3

Warm-down

Slow run around a block

Mountain Climbers x 10 4CT OYO

Slow run around a block

Mountain Climbers x 10 4CT OYO