-
SSAUW still stupid and utterly worth-it!
Pax: Jax (FNG), Round-up, Nitrous, Sherpa, Spaulding Q
Csaup joined for the warm up and first 3 rounds!
Warm up
Cadence side straddle hops-20Cadence burpees-5
Round 1
Run one sprint (100 meters)10 merkins
Run two sprints 20 merkins
Run three sprints 30 merkins
Run 4 sprints 40 merkinsRound 2
Lunge walk (10meters)-10 squats
Lunge walk 2 lengths- 20 squats
Lunge walk 3 lengths – 30 squats
Lunge walk 4 lengths – 40 squatsRound 3
Imperial walk (10 meters) – 10 big boys
Imperial walk 2 lengths – 20 big boys
Imperial walk 3 lengths – 30 big boys
Imperial walk 4 lengths – 40 big boysRound 4 with partner
Working up to 50 burpees
One teammate runs a 2 line suicide- the other does burpees- switch and continue until burpees are completeRound 5
Working up to 25 Lt. Dans
bear crawl down and back 15 reps
Bear crawl down and back do 10 repsRound 6 working to 33 starfish sit-ups- 3 sets of 11 with suicide in between
Cool down lap
25 side straddle hops
25 Bonnie Blair’s
25 merkinsCot
Comments