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