Run a Little

AO: First Tree
Beatdown Date: 02/11/2021
Q: Sandbag
Pax: Billy Goat, Birdman, Crimson Hawk, Gypsy, Homer, Mako, Summit, Woody
FNG:
DR Pax:

Intro:
Disclaimer

The Thang:
Warmup:
Goofballs
Shoulder
Hillbilly to side lunge
Plyo-imperial to plyo Rockettes
Mountain climbers
1 leg deadlift
SSH
Jump rope

The thang:
5 burpees
10 shoulder taps each side
15 hand release merkins
20 Carolina dry docks
Run lap
Repeat at least twice. Pickup 6 on their 2nd lap.

5 burpees
10 jump lunges
15 jump squats
20 smurf jacks
Run lap
Repeat at least twice. Pickup 6 on their 2nd lap.

5 burpees
10 mountain climbers in each leg
15 flutter each leg
20 grass to grass
Repeat at least twice. Pickup 6 on their 2nd lap.

Circle up.
Mary:
Elevators
Mountain climbers

COT:
Gypsy’s family friends with Covid. Safe travels.

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