We got it back to double digits today at Swampfox. The 10 that arrived experienced a good old fashioned leg day burnout.
Conditions: 50 degrees – just about perfect.
The Thang:
SSH x 10 IC
Russian Twist x 10 IC
Flutters x 10IC
Merkins x 10 IC
5 burpee OYO
X 3
Leave AO, cross Forest Drive and over to Rutland Hill –
Burpee Ladder – Ten to one. Running backwards up Rutland (5 laps total – Feel the burn!)
Flutters waiting on the six
4 minute AMRAP
10 non-chaser LBC
10 Solo Iron Cross
10 Pulse ups
Partner UP – 4 minute AMRAP
Partner 1 run up and down Rutland
Partner 2 10 squats, 10 monkey humpers, 10 lunges. Flapjack.
Indian Run back up Rutland Hill back to AO
3 minute AMRAP
10 Step-ups – Left
10 Step-ups – Right
10 Catcher-squats
AYG Back to COT
COT & BOM
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