Warmup at COT
15 SSH IC
15 Merkins IC
15 LBC IC
Mosey to the soccer fields and did Indian run with 2 laps around the fields.
Mosey to the tennis courts:
Suicides x2
5 burpees at the beginning and then half way and then at the end
Mosey to the playground:
30 pullups
60 iron crosses
60 merkins
mosey to the picknick shelter:
30 box jumps
60 dips
60 calf raises
Mosey back to the soccer field: lunges half the field and sprint the other half:
30 LBCs
20 flutter kicks
20 hip raises
high plank for approx 3 min with switching to right and left side
Mosey to the parking lot: 4 sprints (approx 50 yards each), 15 sec rest period between each sprint
2 min wall sit with:
15 arm raises
30 forward baby arm circles IC
30 backward baby arm circles IC
finish with:
15 big boys
20 LBCs
high plank
TIME
Count-o-Rama
Name-o-Rama
Prayer