The Fortress (Grace Church) – Spaulding

Written by

Merkin madness

Pax:
Stark
Tarnished
Flipper
Goldstar
Landslide
Huckleberry
Meatloaf
Spaulding – Q

Warm ups
Chain breakers
Cross body chest stretch
Arm circles

21s

Merkin suicides

5 At first cone 10 at second- 15 – 20 – 25

Regular suicide-running

21s

Cocaine bears – bearcrawl all the way down stopping to get nose to the ground at each cone – jog back

Burpee suicide
One burpee at first cone, 2 at second – 3 – 4 -5

Cocaine Bears- again

21s

Merkin suicide
5-10-15-20-25

Suicide

21s

Stand in the circle doing high knees- when it’s your turn you do a burpee- 4 rounds

Suicide imperial walkers 5-10-15-20-25

21s

COT

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