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Pax: Chanel, Bourbon, Mile High, Spaulding, Flubber, Gepetto, Peach, Fossil, Free Fall, Space Cowboy, Nitrous, Dutch, Callahan, Hannibal, Red Ryder, Solo, Huckleberry, Enron, Griffin, Woodstock
QiC: woodstock
Warm up – windmills, potato pickers.
Set 1 – hold sumo squat for 15 count, then 10 jump squats (or bench jumps). 5 count, repeat 5x
Set 2 – hold split squat right for 15 count, then 10 sprinter hops (explode up, drive back knee to chest, land and drop back to lunge, repeat). 5 count, repeat 3 sets each leg.
Set 3 – Full extension and hold for 15 count, 10 calf raises. 5 count, repeat 4 times.
Set 4 – same as set 3, swapping calf raises with good mornings, 3 sets.
Explosive jump up the stairs to 1st landing, wall sit IP run to top, run down to finisher.
Finisher – run to hill, sprint up hill, table top squats for 10 count, 5 mike tysons. repeat 4 times. run back.
CoR, NoR, BOM.
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