Warm up lap around the parking lot – circle up:
- SSH x 25 (IC)
- Merkins x 15 (IC)
- Squats x 20 (IC)
Run to pick up blocks and bricks, run to side of field away from the school right next to blocks, place blocks down, run across field, up the hill, and place bricks next to the school, run back to blocks
Ladder:
- Squats x 10 w/ block
- Run w/ block across field, up hill
- Pick up bricks, side and front raises w/ bricks x 10
- Pick up block run down hill
- Cusack block and run
- Rinse and repeat lowering the reps each time until you get to 1
Circle up:
- SSH x 50 (IC)
- Curls w/ block x 25 (IC)
- Shoulder Press w/ blocks x 20 (IC)
- Sit Ups x 25 (OYO)
- Curls w/ block x 25 (IC)
- Shoulder Press w/ blocks x 20 (IC)
- Sit Ups x 25 (OYO)
- Curls w/ block x 20 (IC)
- Shoulder Press w/ blocks x 15 (IC)
- Pulse Ups x 20 (OYO)
Run and put blocks up, then run to bricks by school
People’s Chair – 1 min
Merkin rows w/ blricks x 10
People’s Chair – 1 min
Sit Ups x 20 w/ bricks
People’s Chair – 1 min
Burpess x 5 w/ bricks
Run to put up bricks
Run to bottom of hill by school, sprint up and down hill twice
Run to COT
COT
BOM