The Bear

Peeping Tom joined me on this beautiful fall morning for a pre CGD workout. We wasted no time and got right to work.

Warm-O-Rama
Sprinklers x 10 IC, 4CT
Good Mornings x 10 IC, 4CT
Abe Vigoda’s x 10 IC, 4CT
High Knees x 10 IC, 4CT
Butt Kickers x 10 IC, 4CT

Thang
We Moseyed to the covered area for 10 Calf Raises on each step before finding a box for 20 Dips and Step ups. We then Moseyed to the back of the school where we did partner assisted Pull Ups x10 before Moseying to the track. The plan was for a Diamond Escalator Workout, but we modified with a Merkin Mile followed by a Squat Mile. We then did 4 50 Yard Sprints to pick up the cones before making our way back to the parking lot the same way we came with Pull-Ups, Calf Raises, Dips, & Step Ups.

Mary
40 Oblique Crunches IC SC (20 Each Side)
20 LSF IC, 4CT
Hip Flexor Stretch

COT/BOM
Closed with very name-o-rama and short prayer. Appreciated the opportunity to lead today!

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