I’ll blame it on my lack of creativity, and my fondness of running, but this workout was heavy on the sprints. Apologies to the PAX who prefer the weights. It should be noted that young Stryker led most of the sprints…earning his Merlot after the workout in the parking lot. Nice work Stryker! You confirmed for me that the workout met the Vortex standard.
The Warmup
One lap around
Jump Squats x 20
IW x 10
Cotton pickers x 10
Willie Mays Hays x 10
Overhead claps x 15
Mountain Climber x 10
Burpees x 10
The Thang
Sprint a full field lap, merkins x 40, low squat hold until everyone finishes
Sprint a full field lap, merkins x 30, low squat hold until everyone finishes
Sprint a full field lap, merkins x 20, low squat hold until everyone finishes
Sprint a full field lap, merkins x 10, low squat hold until everyone finishes
Recovery low plank holds were interspersed throughout the workout starting at this point.
Next up, a variety of animal crawls and other movements:
Bear crawl to half field, walking lung the rest of the field, sprint back
Low plank hold
Crab walk to half field, sprint the rest of the field, backwards run back
Low plank hold
Gorilla walk to half field, sprint the rest of the field, walking lunge back
LBCs x 25
Bunny hop to half field, sprint the rest of the field, walking lunge back
Traveling burpee to half field, sprint the rest of the field, merkins x 10, sprint back, plank
Sprint the full field, merkins x 10, sprint back, plank (two rounds of this)
Sprint the full field, dry docks x 10, sprint back, plank (two rounds of this)
Mary
LBCs x 20
World War II x 20
Freddy Mercury x 30
Bushwood flutter kicks x 40
