Hills and Smiles

DATE: 2023-02-15 AO: Sacs Q: Lafleur PAX: Cheese Curd, Dora, geraldo, lex_luthor, sledge, wildturkey, hoover FNGs: None COUNT: 8 WARMUP: load up and walk to the 1st hill THE THANG: Hills and heavy carries Sevens up first hill – (smaller hill) 10 min ⁃ merkins – ruck 7 to 1 ⁃ Squat – ruck and sandbag 1 to 7 Walk to the bigger hill
Main workout. 20min ⁃ Exercise set 1 : three times ⁃ Upright rows 20x/15x /10x in cadence ⁃ Front sandbag hug carry up hill ⁃ Flutter kicks 20x /10x / 10xin cadence ⁃ Front sandbag carry down
Exercise set 2 (3x) ⁃ Side lunges 20x/15/10x 9one is one on your own ⁃ Ruck / sandbag normal uphill ⁃ Sand bag swings on your own 20/15/10 ⁃ Ruck / sandbag normal down
Remaining time at school – lateral movement focus ⁃ step up sides with knee up 10x
ANNOUNCEMENTS: Dora on Q next week COT: Few guys banged up, take time to heal up.