Iron Works

DATE: 2022-08-31
AO: Aerie
Q: Chasqui
PAX: Wedding Singer, Passport, Yellow Jacket
FNGs: Lone Star
COUNT: 5
Warm up:
1 loop around the field
side straddle hops
20 sec. High knees
20 sec. Butt kickers
Fast feet + burpee/jump/squat – Pax call out
Walk arms + push-up/Arms up

The Thang:
Set 1
-Bear crawls (20/21 sec.) Up/back field -Pax countdown
-High Plank w/coupon drag side2side 41 sec.
-41 sec curls
-Merkins w/ shoulder taps and knees
-41 sec rows
-41 yd suitcase carry / rifle carry

Set 2:
Pax choice -work out rotation

Set 3:
-big boy sit up w/coupon 41 Pax count
-V sit-ups 41 Pax count
-American hammers w/coupon 41 pax count
-High toe taps 41 pax count
-side plank both sides w/coupon
-burpees + squat press w/coupon

Set 4:
Pax choice -work out rotation

Cooldown/Stretches: pax mix

COT: get out of your comfort zone and take a chance to explore new areas

Announcements: 9/10: 12 miler ruck 9/11: DC stair climb.

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