Q: Runt
PAX: Two Gloves, Ruby, Coin Flip, The Beast
FNGs: None
COUNT: 5
WARMUP:
SSH, TTT, HB’s, LBAC’s
BUY IN: Stadium Run (600+meters)
Thang 1:
P1 10 yd tire flip. P2 burpee broad jump 10 yd up to 50 yd line.
P1 Lt Dan 10 yds. P2 10 yd tire flip back to end zone
200 m run
Thang 2:
Bleacher Bunny Hops (54 steps) x3
200 m run
Thang 3:
Bridge. Crawl. Jump.
4 pax simultaneously hold arm plank. I pax crawls under bridge. 4 pax then hold elbow plank. I pax jumps over man. Rinse and repeat each pax goes through cycle 5 times.
200 m run
Thang 4:
Hill Run 12 merkins 12 v ups
Down Hill run 10 merkins 10runners lunge
Bear Crawl up hill 8 shoulder tap merkins 8 rowers
Down Hill run 6 merkins 6 core
Hill Run 4 merkins 4 core
Down Hill Run 10 Copperhead Merkins 10 American Hammers IC
Thang 5:
15 burpees total. Each pax called one burpee variation for 3 rep count. 15 total.
BUY OUT:
Stadium Run (600+ meters)
ANNOUNCEMENTS:
Prayers and financial support for Love Child’s daughter
Safe travels for beast and family
COT: Close the Gap
There is a gap between where we are and where we want to be. What is your growth gap? What will help you close that space and allow your vision to unfold. Get clarity on where you need to grow!