January 18th, 2017 By Pharaoh

YHC rolls in right at 5:30 hops out “Hi” to FNG Andy – Disclaimer – Let’s Go

Walk Like an Egyptian
Warm up
SSH – 1 minute
Line Hip Hop – 1 minute  Front-Back then Side – Side
Burpees – 1 minute
Repeato all 3 exercises

ladder 1-10 10-1 w/partner
P1 does 1 merkin P2 does 1 squat with shoulder press – Switch
P1 does 2 merkin P2 does 2 squat with shoulder press – Switch

Sprint length of parking lot 25% speed
Sprint length of parking lot 50% speed
Sprint length of parking lot 75% speed
Sprint length of parking lot 100% speed

Pistol Squat 10 each leg – hold hands and one leg straight in front
Walk Like an Egyptian – Lunge  x 3 time thru the line
line up – Pax step into lunge hold until last in line runs to front – finish lunge

Sprint length of parking lot 50% speed
Sprint length of parking lot 75% speed

Mary
X Factor – on 6 hands feet at 6″ touch opposite hand to shin repeat
Partner Leg Throw downs x 15
Plank walkout x10  In Plank walk hands forward 4 steps
Sweat Angels – feet and hands at 6″  – do snow angels
Pickle Pounder – elbow plank with flexion/extension

The Dawg House