16 men at the Point
Warm Up:
- Up/Down Dog with calf stretches
- ASTs x 20
- Scap Pullups x 20
- Knee Ups x 20
- Carioca to E Front
Partner up In front of Convention Center:
- Burpee Box Jumps x 10/Boxcutters 2 sets
- Mosey to Craven & S. Front
- Reverse Merkin x 15/Monkey Humpers 3 sets
- Mosey to City Hall
- Iron Mikes x 20/Freddies 2 sets
- Mosey to Neuse river railing
- Wide Overhand Inv Row x 12, Underhand Inv Row x 12, Pole Dancing x 12/Sumo Box squats
- Repeat with 10 reps, repeat with 8 reps
- Fire Hydrants x 15 each side
- Dancing Bears x 20
Scout Run with IWs back to Union Point for plyos:
- Skip with High Knee
- Lunge with knee down and oblique twist
- Groiners x 10
- Backward Sprint