8 pax finished their week strong at The Castle this morning. McLovin and Freebird brought it on Monday and Wednesday this week, setting the bar high!
- SSH x20 IC
- Windmill x10 IC
- Through The Tunnel x20 IC
- Spider Merkins x10 IC
- Little Baby Arm Circles x10 Fwd x10 Rev IC
Grab a block, Cusack out of the parking lot, up Liberal Hill to the 4-way stop sign.
Tombee Cross time – Run each road from the 4-way stop sign (N Tombee to Tombee Pl, South KG to Twickenham, Tombee to speed bump, down and up Liberal Hill) do 5 burpees at each stop then return to the 4-way for block work:
- Overhead Press x10
- Lawnmower pulls x10 (5 each arm)
- Curls x 15
- Chest Press x 20
After 1 circuit, circle up for intermission:
- Slow-fast Squats x10 IC
- Flutter kicks x30 IC
- Iron Crosses x20 OYO
Repeat the Tombee Cross, return your blocks, COT, done
Great work guys, way to finish the week strong. Totals: 1.8 miles, 40 Burpees, 80 Overhead Press, 80 Lawnmower pulls, 120 curls, 160 chest presses.