Vir-q 3/26/2020 VQ:Big DIF

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Vir-Q Thursday Workout 3/26/2020

Pledge of Allegiance!!

Warm up

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Side straddle hops x 15IC
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Imperial Walker x 15 IC
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Mountain Climbers 15 IC
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Merkins x 15 IC

Mosey to a box fence ect modify as necessary

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Urkins x 10 IC
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Durkins x 10 IC
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10 Burpies OYO or Bank Robber Burpies if you so choose.

Mosey to an open area

First Round

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Burpee broad Jumps 20 yards Merkins x 10 IC
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Backwards Burpee broad Jumps back then x 10 Merkins IC
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Repeat x 2

Second round:

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Bear Crawl to 20 yards x 10 Merkins IC
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Crab crawl back × 10 Merkins IC
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Repeat x 2

Third Round:

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Lunges 20 yards line × 10 Monkey humpers IC
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Backwards Lunges back x 10 Monkey humpers IC
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Repeat x 2

Forth round:

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Run 20 yards x 10 Big boy situps SC.
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Run back x 10 Big boy situps SC.
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Repeat x 2

Final round

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Burpee broad Jumps 20 yards Merkins x 10 IC
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Lunges back 20 yards × 10 Monkey humpers IC
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Run 20 yards x 10 Big boy situps SC.

Modify as you need to stay positive and SYITVG!!!

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com