Run before Hills with coupons

Date: 2023-12-30
AO: freestate
Q: Birdman
PAX: Bluto, Greenspan, Promoter, FIFA (F3 The Capital), Winston, Baguette, Cannoli, Semi from Delaware FNGs: None
COUNT: 9
WARM UP
SSH X 20 IC
Imperial Walkers X 20 IC
Mountain Climbers X15 IC
Cherry Pickers X 20 IC

THE THANG Run DOWN along MacArthur etc (1.25+ miles) 15-20 minutes Stop at end of each song (about 5 mins X3)
Burpees 7x or
Merkins 14x

4X Lunge Hills with Coupon carries and bear crawls

Team hill climb up
Lunge steps up the hill
Carolina dry docks 5x
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill

Coupon exercises
Squats 6X 10
Curls 6X 10
Overhead presses 4X 10
Bent rows 3X 10

6 MoM
Flutter Kicks X 20 IC
Slow Freddie Mercuries X 20 IC
Knee-­‐Ups/Rowing Sit-ups X 20 IC
Plank-o-rama 2 mins
end

Plank-o-rama 2 minutes
COT: