Warm Up
SSH
Mnt man poopers
Side lunges rt to lft
Frinkle Swings
Hillbillies
Febreeze – 2/4 4/8 6/12…….10/20
BB then hold legs 6” air press
Grab rocks – 2 large the rest medium
Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.
2 to 10 starting at the goal line
Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.
Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
Chest press
Curl
Over head press
Squat
Bus driver
TriCep
Chest press
Curl
Over head press
Squat
One round each completed
5 poles 3 exercises
Side to side toss
Over head rainbow swap
Curls
5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
Bernie Sanders run back 4 burpees flip flop
Bernie Sanders run back 6 burpees flip flop
Rtn the rocks
Head to the flag COT
http://f3uk.net/bdgen/
