15 Pax with 1 FNG (Get’r Done) took part in some speed work coupled with Inter-coordinated muscle training aka Animal Exercise! As advertised, a fairly straight forward morning with a lot of great work completed…. Here is what we accomplished.
Warmarama:
- various leg stretches to prepare for burst running
- SSH 30 IC
- plank stretches
Thang:
- A-Skips
- Sprints
- Animal Exercise in sequence – 40 yards ( Dragon Walk, Bear Crawl, Crawl Bear, Crab Walk)
- Rinse and Repeat -3 times
Planks / Plank Jacks / Merkins for 6 to gather the Pax
Mary:
LBC
LSF
High Dolly
Low Dolly
Monkey Burpees
Plank Hold
yada yada yada – Twas a blast💪
COT – Stage Fright Tclapps Brother
PAX: Wicked
QIC: 09/26/16
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