November 20th, 2017 By Pharaoh

Disclaimer

Mosey to warmup – quickly to stay warm

SSH x 25 IC

Merkins x 10IC

Hill Billys x 15IC

Windmills x10IC

Mt Climber x 20IC

RLBCs x 20IC

Sprint – Race to bottom of ramp

Plank up in order of finish – Partner up – first with last, 2^nd with 2^nd to last…..

At the Ramp:

P1 runs the ramp and back – P2 Crawl Bears up ramp

Continue to switch places until you reach top of ramp!

Down the Ramp:

P1 runs down ramp and back – P2 Plank Walks down ramp

Continue to switch places until you reach bottom of ramp!

 

Lt Dans (“Lt Dan got no legs!”)

1 squat  – 1 lunge each leg

2 squats –  2 lunges each leg

……

10 squats – 10 lunges each leg

 

J-Lo – Plank Jack medley IC

1-5 and 5-1 ladder IC

J-Lo –  Plank Jack

1-5 and 5-1 ladder IC

CDD – Squat Thrust

Fartleks between light poles length of parking lot and back.

Mary:

Pretzel crunches, V-ups, Lo Dolly, Lo Flutter, LBCs, Twist-n-Tucks,

Harrisburg, The Dawg House, White Lightning

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