PAX: Frugal Macdoogal (QIC), Too Tall, Flying Tomato, Renegade, Prevac, Calfkiller, Yard Sale, Venus, Money Shot, Lumbergh
Disclaimer and mosey to the amphitheater.
WOR:
SSH x 20, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Shoulder Press x 10, Seal Claps x 10
Everyone partners up and then heads into the weight room to grab a 45lb. plate per person.
Mosey up to the football field.
ROUND ONE:
Partner One runs 100 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.
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- Frog Jumps
- RDLs
- Overhead Squat
- Floor Press
ROUND TWO:
Partner One grabs a plate and jogs 50 yards and back while Partner Two does a bodyweight exercise. Rotate until complete the following four exercises and then plank and wait until all in.
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- Squat Jumps
- Good Mornings
- Prisoners Squats
- Weighted Merkins (plate on back)
ROUND THREE:
Partner One would run 50 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.
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- Curls
- Triceps Extensions
- Bent Over Rows
- Overhead Lunges
ROUND FOUR:
Partner One grabs a plate and jogs 25 yards and back while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then plank and wait until all in.
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- Reverse Curls
- Weighted Crunches
- Upright Rows
- Single Leg Donkey Kicks
ROUND FIVE:
- Partner One would run 100 yards and back while Partner Two does a Weighted Plank.
Mosey to weight room to return weights and then mosey to top lot for COT.