Warm up jog down Prince Wales, to Queens Way, to front of school for COP.
COP:
SSH x 20 IC
Imperial Walkers x 20 IC
Little Baby Arm Circles x 20 IC
Flutter Kicks x 20 IC
Merkins x 10 IC
Mosey to block cage and get blocks.
Circle up on side of school under the extra bright lights.
3 sets of 3 exercises all 20 reps.
1st set:
Curls for the girls
Big Boy Situps
Flutter Kicks
2nd set:
Overhead Press
Chest Press
Squats
3rd set:
Uneven Merkins
Mountain Climbers
Curl to Overhead Press
Finish with 10 Block Burpees
Rinse and repeat all sets.
Put blocks away.
First partner runs backwards to shovel flag; second partner catches him, tags him, and both sprint to flag.
COT and BOM
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