4 posted on a bridge run Saturday. We gave the legs a rest.
Warm-O-Rama
- High Knees IC X 10
- Windmills IC X 10
- Cotton Pickers IC X 10
- Michael Phelps IC X 10
- SSH IC X 10
Mosey to track for
Thang
- Partner A does Low slow flutter, partner B backwards run to midfield and back, flap jack, rinse repeat X 3
- Partner leg throws X 20
- Partner A does crab cakes, partner B sprints to midfield, mosey back – flap jack, rinse repeat X 3
- Partner leg throws X 20
- Partner A does slow LBCs, partner B kareoka down and back – flap jack, rinse repeat X 3
- Partner leg throws X 20
- Partner A does hanging leg raises X 20, partner B holds plank, work all the way down to 5 in increments of 5
- Mosey to other end for 5 pull ups with spot, rinse repeat X 3, back to non icy goal posts for more pull ups (5) with a spot X 3
- Carolina Dry Dock mile (25 each lap)
not much time left, mosey to front for
Mary
American hammers X 25
YHC closed in prayer, abs are still sore.
McRib out! Don’t be a LTO.