Warm up
SSH IC (x40)
Imp. Walker IC (x25)
LBAC IC (x10) – forward
LBAB IC (x10) – reverse
BWS IC (x25)
Merkins IC (x15)
The THANG
Run from parking lot to parking deck.
Arrive at the back to assemble at the improvised pull-up bars.
Form 2 groups (tall/not-tall) for pull-up/merkin pyramid. 1 pull-up:1 merkin….10 pull-ups:10 merkins
Run back to basketball courts.
Suicide/merkin pyramid: run width of court: 1 merkin & back: 2 merkins…3 merkins…10.
Back down… 10…9..8…
Mosey to the 2nd court.
Suicides (bear crawl & walking lunge vs. sprints). BC width of court: 1 BWS. Lunge walk: 2 BWS
Run to soccer fields for lap around both fields. LBCs (x20) & Flutter Kicsk (x40) along the way.
Recovery run back to parking lot for COT.
COT
Welcome back to LoPair following successful beatdown he gave to cancer during his battle.
