Sorry for the delay in this post, Pax.
Warm Up
SSH X15 IC
IST X15 IC
Merkins X15 IC
Arm Circles (forward & backward) OYO
Burleys (Cross between a Bobby Hurley & Burpee) X5 OYO
The Thang (Parking lot):
Parking lot plank walk and back
Proset
Burleys X10 OYO
Proset
WWII situps X25 OYO
Mosey to Playground
Pain Station: Aroud oncee
- Peter Parker Merkins (up the stairs)
- Muscle Ups on wall (until failure)
- Pull ups (until failure)
- Decline Merkins
Bear crawl up the ramp
Steps up X20 (10 each leg) OYO
Dips X20 IC
Decline Merkins X12 OYO
Steps up X16 (8 each leg) OYO
Dips X16 IC
Decline Merkins X10 IC
Lounge walk to hill
10-5-5-10 (10 LBCs at the bottom of the hill – 5 merkins at the top – 5 LBCs at the bottom of the hill – 10 merkins at the top; quadriphilla up and run down)
1 Proset
Mary
Low Dolly X15 IC
Low Flutter X15 IC
Low Country Crab X15 OYO
Airborn Minder