[ao-downrange] Nona Wave Beatdown (F3 Orlando)

AO: ao-downrange
Q: Pigskin (93/175)
PAX: Pigskin (92/175)
FNGs: None
COUNT: 5
CONDITIONS: 7-8am Warm!

WARMUP:
Weedpicker (reach at end), piano man, Smurf Jacks, inchworms, good mornings, copperhead squats, toy soldier

THE THANG:
Mosey to Garage green
Partner Abs: One work, other run to 2nd floor and back. Swap.
1. BBSU
2. J-LOS
3. Knees to chest
4. X Factor
5. Flutter Kicks

Garage Ramps to the top:
1. Sprint
2. Karaoke left & right
3. Sprint
4. Crawl Bear & backward run
5. Sprint

Lunge & bear crawl
“Amazing” at top

Mosey to Fountain for legs
45 Sec work / 20 sec rest
– Step Ups
– Box Jumps
– Lunges
– Calf Raises
– Split Jump

7s at the clouds & LNPC green – Tricep dips and Carolina’s

Parking Deck: Sprint 3 Levels

MARY: No additional time!

ANNOUNCEMENTS: Help moving plan convergence.

COT: All prayers said and unsaid.