8 PAX armored up on a mid 20’s morning for some starburst partner work this AM. No FNG’s, no disclaimer, let’s roll.
WARMUP:
SSH X 20
IW X 20
Good Mornings X 20
Windmills X 20
Mtn Climbers X 20
THE THANG:
Triple Starburst
PAX pair up, size matters. Start in center and partner work to each burst and back to center and repeat until STARBURST completed
Burst 1:
P1 carries P2 to cone and flapjack back to center after completing..
10 X Manmakers
20 X Standard merkin
30 X Da Dips
40 X LBC’s
50 X Prisoner Squats
Burst 2:
P1 wheelbarrows to cone and flapjack back to center after completing..
10 X Starjumps
20 X Hand release merkins
30 X Step ups
40 X American hammers
50 X Badonkadonk Squats
Burst 3:
P1 chariot races to cone and flapjack back to center after completing..
10 X Burpees
20 X Diamond merkins
30 X Dips
40 X Reverse LBC’s
50 X Sumo squats
Time flies when you having fun, sprint back to flag and THE END
COT:
– It’s cold, we’re gassed, it was a quick COT
– Namorama
– Announcements
– Prayer requests
– Patina took us out.
