• When: 3-24-17
  • QIC: Stain
  • The PAX: Vinni, Spread, Sheets, Levar, Prom, Adrian, Stain


Swampfox PT

Warm up jog around football field

Workout was done over a 3/4 mile loop; once one round is complete rinse and repeat

Start at goal line – 30 mercans / 30 squats

sprint to 50 – 30 mercans / 30 squats

sprint to goal line 30 mercans / 30 squats

2 hills – 10 burpees

run to tennis courts- lunge walk / bear crawl around two courts

run 1/4 mile – 10 burpees

run 1/4 mile 30 mercans / LBC / squats

100 yards – 30 mercans / LBC / Squats

run 100 yards – 10 step ups per leg on picnic tables

run 150 yard to tree of life 10 box jumps

wall – 30 seconds of air chair

back to football field – rinse and repeat

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.