Making 60 degrees in December hurt real bad

Making 60 degrees in December hurt real bad

Posted on behalf of Squid

Warm Up:

1. Side Straddle Hops (25)
2. Imperial Walkers (25)
3. Fit To Fight (20)
4. Low Slow Squat (15)

Off to the Races:

Partner 1 runs a lap on the track; Partner 2, Burpie’s then switch for 3 Rounds. In between each round Partner 1, 25 full Sit Ups, Partner 2 holds partner while in a plank position then switch.

Circle Curb Work:

Three Rounds;

20 Incline Merken’s then 20 Low Dips.

Rock and Block Time:

Three Rounds

Round One

Hold on top of your head for 20 seconds, hold straight out for 10 seconds, hold against your check for 20 seconds while in a People’s Chair position, then 20 Squats, then 20 Chest Presses.

Round Two

Hold on top of your head for 20 seconds, hold straight out for 10 seconds, hold against your check for 20 seconds while in a People’s Chair position, then 15 Squats, then 15 Chest Presses.

Round Three

Hold on top of your head for 20 seconds, hold straight out for 10 seconds, hold against your check for 20 seconds while in a People’s Chair position, then 10 Squats, then 10 Chest Presses.

Ab Time:

• Rocky Balboa Protractor (10)
• Windshield Wipers (10)
• Freddy Mercury Changing Pace (25)
• Dollies (15)
• Russian Twists (25)

Merken Time:

• 10 Merkens
• 9 Diamond Merkens
• 8 Wide Arm Merkens
• 7 Carolina Dry Docks
• 6 Right Arm Merkens
• 6 Left Arm Merkens
• 5 Low Slow Merkens

Running Out the Clock:

Two Rounds of Sprinting from the beginning of the Black Top to the end of the Black Top

I hope everyone had a good sweat t and time. Thanks for letting me Q.

Squid