• When: 
  • QIC: 
  • The PAX: 


OYO for Ambush ; 3-24

COP, all IC
SSH x 15
burpees x 5
TTT x 15
burpees x 5
Windmill x 15
burpees x 5

Mosey a lap around the house or up the street about 100 yards

Plankarama all IC x 10
Shoulder Tap
Flutter Kick
Mtn Climber
Freddie Mercury
Peter Parker
Hello Dolly
Parker Peter
Gas Pumps

The Thang: Forty’s

Each round reps total 40.  Start with 10 on one end and 30 on the other.  Decrease or increase by 5 til you do get to 10 and 30.  You will have 100 total reps of each exercise at the end.  One excersice at one point and run out 40 yards and perform the second.  Run back.

Round 1: Squats and Tricep extensions
Round 2: Lunge and Curls for the girls
Round 3: Lateral raise and Merkins
If you don’t have two bricks use two small items for the arm exercises.  Soup cans or maybe 2 Busch lights.

Recover with MARY: All IC x 10
Gas Pumps
Parker Peter
Hello Dolly
Peter Parker
Freddie Mercury
Mtn Climber
Flutter Kick
Shoulder taps

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