Intro – Not a Pro – No FNGs
Prayer
Mosey
Warm Up
SSH x 20
TTT x 15
LBAC Front x 10
LBAC Reverse x 10
5 Burpees OYO
Imperial Walker x 15
OH Clap x 15
5 Burpees OYO
Grab Blocks and Mosey to the Basketball Court
Modified IronPax Challenge
AMRAP x 4 sets
*Perform as many reps as possible in 7 minutes
*After every 25 reps, run to end of basketball court and back (approximately 75 yards)
*Rinse and Repeat until 7 minutes is up
*Rest for 45 seconds between sets
Set 1: Thrusters w/coupon (7 mins)
Set 2: CFG w/ Coupon (7 mins)
Set 3: KB Swings w/ Coupon (7 mins)
Set 4: ManMakers w/Coupon (7 mins)
*Coupon – Standard Concrete Block
Return Blocks and head back to the Circle
25 Squats OYO
25 BB OYO
Final 45 seconds – AMARP LBCs
Recover to Flag
COT
Count-a-rama
Name-a-rama
Announcements:
Surge Converge at The Hollow on Sat
Cheech 10K 11/10/18
Buddy runners for Run Hard 11/3/18 – cola mall
Christmas 12/14/18
Prayers: Unspoken