HoPW 03/06/2020
POA
Warm-up
Jog in place
High Knee
Butt kicker
SSH x 25 IC
IW X 15 IC
HB X 15 IC
MC X 15 IC
Mercan X 15 IC
Squat Jack X 15 IC
Mosey to the track
Mercan X 25 OYO
Squat X 25 IC
Wide Mercan X 25 oyo
Lunge x 10 each leg front
Lunge x 10 each leg back
Burpee X 10 OYO
800 Meter run
COD X 20 IC
Single leg dead lift X 20 each leg
Burpee X 10 OYO
80/20 speed skater squat x 20 each leg
800 Meter run
Burpee X 10 OYO
Tuck Jump X 10 OYO
1600 Meter Run
Mosey back to Flagpole
Freddy Mercury X 15 IC
Pretzel crunch X 10 each side IC
LBC X 50 IC
COT
Harbaugh
Harbaugh convergence this Saturday, can run, Bike or BC
Nashville folks
Virus
F3 brothers traveling this weekend LFD today & Rugby Dad’s heading to CLT
PAX: @Dasiy, @LFD
Q: @Howitzer