Running and Exercising

AO: First Tree
Beatdown Date: 03/11/2021
Q: Sandbag
Pax: ATM, C10, Woody
FNG:
DR Pax:

Intro:
Disclaimer

The Thang:
Warmup:
See the thang.

The thang:

4 mins of running. End at flags.
Set 1: AMRAP. 80 seconds each.
Merkin.
Lunges.
Grass to grass sit-ups

4 mins of running. End at fence.
Set 2: AMRAP. 80 seconds each.
Derkin plank on fence.
People’s chair on fence.
Big Os with legs over edge.

4 mins of running. End at play set.
Set 3: AMRAP. 80 seconds each.
Swing rows.
Step up to knee up.
Flutter kicks

4 mins of running. End at play set.
Set 4 exercises: AMRAP. 80 seconds each.
Dips.
1 leg pickle pointer.
Chill cut Peter Parker.

Mosey back to flags.
AMRAP. 80 seconds. Plank toe taps.

COT:
Praises and prayers!