Warm up
SSH X 25
Merkin x 15
Russian twist
Bicycle
LBWarm up
SSH X 25
Merkin x 15
Russian twist
Bicycle
LBC
4 Corners
Burpees x10
Run
Merkins x 10
Run
Jump squats x 10
Run
Carolina dry dock x10
Run
Plank
Heals to heaven
LBC
3 Corners
Pick a rock you can run with. Some picked bigger than others
Round 1 with Rock
1st Corner – Tricep Extensions
Stairs
2nd Corner – Curls
3rd Corner – Shoulder press
Rinse & Repeat x3
Plank
Round 2 with no Rock
1st Corner – Merkin
Stairs
2nd Corner – LBC
3rd Corner – Squats
Back to the parking lot for 4 minutes of something. Partner up
Group 1 run around (small) parking lot
Group 2 merkins
Russian twist
Squats
Announcements:
Dirty Dozen
Mud Run
Fast 5k Fort Mill Highschool
Thank you Transporter for taking us taking us out.
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