AO: RICHMOND HILL
QiC: Chop
Date: 02/12/2024
Title: Repeat
Number of HIMs: 14
Brick, Chop, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Johnny Mac, LiveWire, Magic, Papa Doc, Pellets, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Tennants
Mosey to goaline
Dallas 40 x 2
Walking lung
Arm circles
Imperial Walkers
Tha Thang:
Run/Agility/sprint
Sprint length — Thumper to 84%
Agility width— karoake
Exercise x 25 —Push ups /V ups/ Superman’s
Sprint length — Thumper to 88%
Agility width— burpee – broad jump- front flip
Exercise x 22 —Bird dogs /Steps ups / Incline push up
Sprint length — Thumper to 92%
Agility width— walk lung ( front and backwards)
Exercise x 25—- Push ups /V ups/ Superman’s
Sprint length — Thumper to 88%
Agility width— burpee – broad jump- front flip
Exercise —- incline push ups x 22
Breathwork
Lumbar stretch
COT:
Grateful
Dump-truck unspoken
Prayers those injured – heal up