DATE: 2021-10-08
AO: Burg
Q: Ape
PAX: Bail, Tink, Refueler, Ape, Mater
FNGs: Splitter, Farva
COUNT: 7
WARMUP: SSHs, High knees, butt kickers, Run around garage, static stretches
THE THANG:
Stations – 40 secs on | 20 sec rest/switch
– Wake up pass (sit up with throw)
– Big Ball Wall Ball
– American Hammer Pass
– Wrist Roller
– Clap Merkins
– Tuck Jumps
– Ball Slams
– Power SSHs
– Single Leg Stairs
Partner Jog/Sprints x4
Partner Stations – timer is resisted sprints
– Partner Resisted Sprints w/ jog back
– Coupon Grip Carry
– Coupon Single Leg Side Jump Cone Drill
– Single Hand Ring Hang
– Tire Hit
MARY: NA
ANNOUNCEMENTS:
COT:
John 3:30 He must become greater; I must become less.
Let this be a mantra for our lives
F3 The Capital 