April 19th, 2017 By Pharaoh

Disclaimer and welcome to FNG Damon

YHC announced that the Pax was receiving a Free Trial Burn Bootcamp Speed/Agility workout!
This since no one signed up to Q and the pizza box with the Sharknado workout was in my other car!

Mosey to another parking lot for some warmups
Hi Knees – Butt kickers – Karaoke
SSH x 25 IC
Mountain Climber x 25 IC

Front-Back hops over line
Side to side hops over line
Apollo Ohnos x 20 OYO

forward run from one parking space to the next space x 5
shuffle left space to space x 5
shuffle right space to space x 5
front run – backwards run x 5

Mosey to another parking lot
YHC had drawn ladders on the lot with chalk 15 spaces

P1 runs Hi Knees 4 steps per space thru the ladders 3x
P2 mountain climbers until P1 finishes
repeato
repeato

P1 runs Heismans thru the ladders x 3
P2 completes half burpees until P1 finishes
repeato
repeato

P1 front-back hops thru ladders x2
P2 hops on one leg around point until P1 finishes
repeato

Groiners x 20
something else x 20

Suicides using 12 parking spaces
side shuffle reversing direction when arriving at start

sprint 40 yrds – 50%
sprint 40 yrds – 75%
sprint 40 yrds – 90%
sprint 40 yrds – 100%

Mary
X-Factor x 10 IC
Pretzel Crunch x 20 IC (Hop Hunter)
Protractor – leg lifts varing degrees (Spauldini)
Low Dolly x 20 IC (Knuckle Sandwich)
Rosalito x 20  IC (Dial Up)

The Dawg House

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