AO: UNDERGROUND
QiC: Tutti Frutti
Date: 11/15/2022
Title: Get Heavy
Number of HIMs: 2
R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Phelps
Shoulder rolls
Elbow behind the head (both sides)
Straight leg hang
Cross leg sciatic stretch (on back)
Runners stretch (both sides)
Spread down the middle
Spread left and right
Squat spread stretch
Dawn the vests
Tha Thang:
Vest on down the stretch and back warm up run
4 Exercise on 2 minute timer:
* Lunge walk – Koala bear bag (80lbs),
* We aren’t worths (25 lb plate),
* Clean and jerk – 40lb sand bag (wearing 20lb vest & 40 lb ruck),
* Decline Underground merks (feet on second step)
Coolaroma
*2 minutes Bridge Hold
*24 John Boats IC
*35 Windshield wipers IC
*15 Elf on a shelf Single count
*25 Fas Pumpers IC
COT:
AAR
Pledge
Prayer