AO: RICHMOND HILL
QiC: Trophy
Date: 09/25/2023
Title: IPC Week 4 Warm-up
Number of HIMs: 4
Butterfingers, Crablegs, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ss hops
Leg Stretches
Run a lap
Tha Thang:
Partner drills, while you partner does the drill, you do reps until they get back. Switch and repeat.
Drill 1 – murder bunny 30 yards, bear crawl 30 yards.
Reps 1 – thrusters
Drill 2 – reverse murder bunny 30 yards, crawl bear 30 yards
Reps 2 – BDE ww3 situps
Drill 3 – 500 M lap
Rep 3 – perfect merkins
Drill 4 – 500 M lap
Rep 4 – man makers
Drill 5 – 500 M lap
Rep 5 – kraken burpees
Put Cindy away, time for Mary:
25 gas pumpers, 25 big boy situps, 25 heels to heaven
COT:
Speed for Need. Chum has the details.