thehighlands Slow reps, good form

Date: 2024-06-27
AO: thehighlands
Q: Spud
PAX: Jag, Spud, Toolbox, Tour guide
FNGs: None
COUNT: 4

WARMUP: a couple laps of mosey and then some stretching.
THE THANG: focus on form and done slowly. All reps done three counts on the down and last count back up.

Start on endline.
Run to 18 and back
10 slow merkins
10 copperhead squats
10 V ups

Run to centerline and back
20 slow merkins
20 copperhead squats
20V ups

Run to far 18 and back
30 slow merkins
30 copperhead squats
30 V ups

Run to endline and back
40 slow merkins
40 copperhead squats
40 V ups

Then we switched to the short side of field

Run to near circle and back
10 slow dips
10 slow lunges
10 slow heel taps

Run to midfield and back
20 slow dips
20 slow lunges
20 slow heel taps

Run to far circle and back
30 slow dips
30 slow lunges
30 slow heel taps

MARY: built in
ANNOUNCEMENTS: yes
COT: completed. If you showed up you would know.

Tags: thehighlands, Jag, Spud, Toolbox, Tour guide