October 18th, 2018 By Sizzlean

5 men joined showed for  a CO Q between myself and Oboe for a HIT Routine this cool morning, @Jackpot did not show after an HC!!!

Oboe led us for a quick run with assorted variations to warm up at the front of school, circle up for SSH, Windmills, Cotton Pickers, IST.  Mosey to the blocks for  a HIT routine with tunes.

36 Intervals at 45 seconds each with 15 second rest

1. 4X4
2. Squat Thrust with Bricks
3. 4X4
4. Rocky Balboa
5. 4X4
6. Alternating Lunge with Bricks
7. 4X4
8. WWII Sit up
9. 4X4
10. Bent Over Fly’s with Bricks
11. 4X4
12. Plank Jacks
13. LBC
14. Squat Thrust with Bricks
15. LBC
16. Rocky Balboa
17. LBC
18. Alternating Lunge with Bricks
19. LBC
20. WWII Sit up
21. LBC
22. Bent Over Fly’s with Bricks
23. LBC
24. Planks Jacks
25. 4X4
26. Squat Thrust with Bricks
27. 4X4
28. Rocky Balboa
29. 4X4
30. Alternating Lunge with Bricks
31. 4X4
32. WWII Sit up
33. 4X4
34. Spiderman Crunch
35. 4X4
36. Flutter Kicks

Oboe led us in Mary and COT, thanks for coming out today. Check out the screening tonight posted on SLACK with OPIE.

 

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