The Foundry (Gateway Middle School) – Irish Hoss

Full body workout

Irish Hoss – Q
Landslide
Gulliver
Rudy
Warrio
Meatloaf
Van Wilder

Warmup
8 count motivator
World’s greatest stretch

The work – 2 cycles
1. Nur – backwards run
Reps 10…8…6..4…2
100M —> Supermans
100M —> Hillbilly walkers
100M —> Pudding scoops
100M —> Reverse lunges
2. Run
Reps 9…7…5…3…1
100M —> Perfect merks
100M —> Big boys
100M —> Squats
100M —> Burpees

Ended in COT