7 PAX showed up today for a little workout. Not sure where this backwards running up hills started but it has sort of turned into a thing. And the more Mumble Chatter and disdain for it – the more I think its working.
Conditions: 60 and clear.
The Thang: Start out with 5 exercises – go directly from one to the next. Repeat 4 times.
SSH IC x 10
Flutter IC x 10
Russian Twist IC x 10
Merkins IC x 10
Burpee IC x 5
X FOUR
Run to Basketball court and partner up: COUNT OFF 1 , 2
Group 1 V Up
Group 2 Suicides (1/4, ½, 3/4, full)
Group 1 Solo Iron Cross
Group 2 Suicides (1/4, ½, 3/4, full)
Group 1 Non Chaser LBC
Group 2 Suicides (1/4, ½, 3/4, full)
Group 1 Flutters
Group 2 Bear Crawl Suicides – Halfway and back, Full Court and back
Run to Hamburger Hill
Burpee/Squat Ladder – 10 to 1. Running backwards up Hamburger Hill.
Burpees at bottom and squats at top
Run to Tree o Life
On bench:
In and outs, Flutters, Russian twist x 25
Dips x 30 Inclines x 20 Declines x 10
Plank sequence x 3 minutes
Wall Squat x 2 minutes
COT and BOM
Announcements: Convergence at Amble tomorrow. Whether you are a runner or not you should come out. All paces.