AO: ao-coliseum
Q: Chef
PAX: Tinder, Chef, Paterno, Supply Chain, Miyagi, Luau (186/200), Pigskin (149/175), Decal, Toll Road
FNGs: None
COUNT: 9
CONDITIONS:62⁰ perfect
WARMUP: LBAC, Weed pickers, Windmills
THE THANG:
Start timer
10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs
Stop timer
Modifications
Overall
Reduce rep counts
Reduce shuttle run distance
Exercise Modifications
Burpees
Flying Squirrels
Merkins
Merkins on Knees or Incline Merkins
Lunges
Mini-lunges
Big Boy Sit-ups
LBC’s or another ab exercise
Q: Chef
PAX: Tinder, Chef, Paterno, Supply Chain, Miyagi, Luau (186/200), Pigskin (149/175), Decal, Toll Road
FNGs: None
COUNT: 9
CONDITIONS:62⁰ perfect
WARMUP: LBAC, Weed pickers, Windmills
THE THANG:
Start timer
10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs
Stop timer
Modifications
Overall
Reduce rep counts
Reduce shuttle run distance
Exercise Modifications
Burpees
Flying Squirrels
Merkins
Merkins on Knees or Incline Merkins
Lunges
Mini-lunges
Big Boy Sit-ups
LBC’s or another ab exercise
ANNOUNCEMENTS: CSAUP coming soon
COT: Decal mom hit her head. Luau (186/200) aunt