Fried Calamari

Fried Calamari

Posted on behalf of Squid:

The Thang:

Circle Up

Side Straddle Hop (20)

Imperial Walker (20)

Fit to Fight (FTF) 15

Protractor (legs together 60 degrees to 10 degrees) (15)

Two Rounds Around the School (Run together, halt, then exercise)

Pull ups (10) Knee bends (10)

Run

Low slow squat (20)

Run

Low Slow Merkins (slow on the way down; three count, then up) (15)

Run

Ninja Squat (20)

Run

Low Slow Merkins (down, then three count on the way up (15)

Run

Circle Up for Abs:

Dolly (25)

Flat Crunch (15)

Freddy Mercury (changing pace) (25)

Right Side Bends (15)

Left Side Bends (15)

Decline plank walk around the curbs mixed with a merkin (first group)

Little Baby Crunches (second group)

Then switch

Wall Time:

People’s Chair (Passing the 20lb weight back and forth) 4 Rounds

Line up and planking it up (elbows to elbows; passing the soccer ball under the bridge) 5 Rounds

Lunge Walk out to the curb and back

20 Incline Merkins on the curb

Balls to the wall (20 seconds)

Donkey Kicks (20)

Sprint Time:

Two Groups

First Group (50 % half speed to the end of the black top, then 100% full sprint back)

Second Group (Merkins while first group sprints)

Switch back and forth for 3 Rounds

Finish with 5 Burpees all together