Warm up –
2 laps around the circle
SSH x 20
Good mornings 10
Cotton pickers 10
Merkins 20 then hold then 10
To the hill:
BLIMPS (burps (5 reps), single leg lunges (10 reps), Imperial walkers (15 reps), Merkins (20 reps) Plank jacks (25 reps), Squats (30 reps)
Run to the top of the hill exercise above done at the top of the hill then run back down and up again
30 LBC’s
Grab a rock and a partner and back to the hill
One partner with the rock does – shoulder press 10 reps and biceps curls 10 reps – repeat x 2
Other partner run to the top of the hill and does 10 merkins
2nd round
Partner with rock – triceps extension and bent rows 10 reps each
Other partner runs to the top of the hill and does 10 merkins
Mary:
30 LBCS
20 American hammers
10 low slow flutter
Complete
