Warm-up

20 SSH

20 But Kickers

Planet Hulk

10 merkins in cadence (so 20)

10 halleluiahs

9 merkins in cadence (so 18)

20 halleluiahs

8 merkins in cadence (so 16)

30 halleluiahs

7 merkins

40 halleluiahs

6 merkins

50 halleluiahs

5 merkins for a total of 72 merkins & 150 halleluiahs (if my math is right, which it usually isn’t

Biceps & Back

15 curls each arm

Sprint 40 yrds

14 Burpees

Sprint back

13 curls each arm

Sprint

12 Burpees, you get the picture, down to 1

Mosey to wall & Partner up

Partner 1 – AMRAP Left arm curls

Partner 2 – Sprint to Gaylords ledge & 5 pull-up

Repeat and switch arms and partners until you have completed 20 pull-ups each & AMRAP curled each arm 2X.

Bout 10 minutes left, count 1-2-1-2-1-2 and split into teams.¬† Let’s play Ultimate Frisbee

COT

 

 

 

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