acropolis Frozen Stations & Cardio

Date: 2025-01-27
AO: acropolis
Q: Hightower
PAX: Rambler, Peanuts, Doodles, Atlas, Obadiah, NOAA
FNGs: None
COUNT: 7
WARMUP:
Warm up lap around track with high knees, butt kickers, low walk lunges. Then lots of stretching.

THE THANG:
Set up at goal line on frozen field.
Start 50 yard sprint
Station 1: (10) med ball curls, then rotate coupon, while rest of group does SSH. 50 yard sprint to next end line.
Station 2: (10) ruck swings, rotate, rest of group does SSH. Bear crawl across end zone.
Station 3: (10) block squat & press, rotate coupon, rest of group does SSH 50 yard sprint
Station 4: (10) med ball tricep extension, rotate coupon, rest of group does SSH 50 yard sprint
Station 5: (10) dead lift with sandbag, rotate, rest of group does SSH Bear crawl across end zone
Station 6: (10) group burpees

Round 2, Rinse & Repeat, group does air squats instead of SSH.

MARY:
Flutter kicks

ANNOUNCEMENTS:
ARC coming March 1

COT:
The One Thing. Focus on the 1 thing that can help your week be better, then let the dominoes fall for improvement. Rather than scattering your attention on too many things, that don’t get done or poor quality.

Tags: acropolis, Rambler, Peanuts, Doodles, Atlas, Obadiah, NOAA