Down and Dirty 3

Date: 2024-01-25
AO: olympus
Q: Blue Steel
PAX: Peanuts, Rollingstone, Blue Steel, Hightower, Doodles, Twin Star, Rambler, El Niño, Crop Duster, K-Pop, Pop Fly, Bailiff FNGs: None
COUNT: 12
WARMUP: SSH, Michael Phelps , quad stretch, hammy stretch, Waybacks, etc THE THANG: Partner UP
Goblet squat block pass 10 each person
Straight arm Block raise handoff 10 each person (minimal swing) Back to back buddy squats 10-20 reps
Wheel barrow to 50 switch up with partner and wheel barrow back to goal line Back to back buddy stationary wall sit. (use your partner for balance)
Solo Burpee race 10 reps loser does 10 more for total of 20 and winner holds squat position with block until loser is finished burpees
Modified Glee (elbow plank straight arm, hips level, reach and alternate) each rep partner must touch hands Toe to toe traditional sit-up block pass to partner
Burpee horizontal press
Overhead block press 100 reps other person runs to 50yd line and back then switch off until you reach 100

MARY: strength stretching
ANNOUNCEMENTS:
COT: Good Ole Prayer