Double Time (The Running Kind) – AO The Furnace

Date: 19 June 2019

Location: AO The Furnace

Q: Dora 1,2,3

Pax: Messy, Clockblocker, Chief, Ratatouille, Sherpa, U-Haul, Wilson

Disclaimer

Warmup:

In cadence…

Side Straddle Hop, Plank Jacks, Smurf Jacks

5 forward lunges each leg, 5 reverse lunges each leg – on your own

Thang:

Power skips down and back as a group

Grapevine down and back as a group

Shuttle sprints 6 sets – split into 2 groups back to back

Recover while doing Arm circles, Overhead Arm Claps, Seal Claps

30:60s – 6 rounds (sprint around site for 30 seconds, walk for 60 seconds)

Mary:

Merkin Drill – 75 seconds, 6 rounds – 15-25 reps (based on your strength) within the time limit.

WW2 Situp Drill – 75 seconds, 6 rounds – 15-25 reps (based on your strength) within the time limit.

Count-O-Rama

Name-O-Rama

COT

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