Partner up with similar speed (if possible) and warm up (COP) @ NC Museum of Art -front parking lot.
Warm up run with PAX down the Greenway and turn right onto the blue loop @ old train station depot. Pause for quick instruction and then:
The Thang:
Turn left @ water fountain (top of halfpipe) to stay on the blue loop heading back towards NCMA.
@ Bottom of Hill (halfpipe) before the CORNCOB:
20X Plank Jack: Stay in plank.
20X Plank Tuck: Stay in plank.
20X Ski Abs (left, center, right and back to center equals 1)
Get up and head to DOJO (top of halfpipe). In DOJO:
20X Single Leg Squats (10X each leg)
15X Box Jumps
15X Dips
Back out the way you came (single file on the bridge as necessary), down the hill past the CORNCOB and up to the top of the hill (halfpipe) where we started:
20X Burpees
Back down halfpipe and repeato circuit.
@ 6:05 head back to front parking lot (through Rings of Fire) for Mary.
See you @ the museum.
