Sanka very much



Sanka very much

Warmup:

Run lap around track

SSH x 20

IW x 20

10 Burpees

 

The Thang:

Partner up

 

P1 – runs to top of steps, 5 pull ups on playground

P2 – merkins at bottom to 100 combined

 

P1 – runs to top of steps, 5 jump squats

P2 – LBCs at bottom to 150 combined

 

P1 – runs to top, 5 Russian twists

P2 – decline merkins to 100 combined

 

P1 – runs to top of steps, 5 squats

P2 – flutters at bottom to 100 combined

 

P1 – runs to top, 5 lunges

P2 – incline merkins to 100 combined

 

Jog a lap around the track

 

Line up in endzone

 

Sprint to 10, 30, 50

R Karaoke to 10, 30, 50

Backwards jog to 10, 30, 50

L Karoke to 10, 30, 50

Sprint to 10, 30, 50

 

Mosey to Grandma

 

25 LBCs at bottom, run to top and back, repeat

25 flutters at bottom, run to top and back, repeat

25 dolly at bottom, run to top and back, repeat

25 rosalita at bottom, run to top and back, repeat

 

Indian Run to front lot

 

Done

.

COT

 

BOM

Moleskin:

We covered a good bit of ground today – not sure of exact mileage, but a lot of elevation gains between stadium steps and Grandma. Great work by everyone!

Thanks for the opportunity to lead. Always an honor.

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