potomac-rising Cold Cardio

Date: 2025-12-17
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Jeremy Hurlbutt, Tiger Lilly
FNGs: None
COUNT: 3
Warm-Up — Rinse and repeat twice.
1 Easy jog around school
2 20 SSH
3 15 Squats
4 10 Merkins
5 10 Carolina Dry Docks

Main Thang
Block 1: OYO 10 min AMRAP
• 200m run
• 20 Air Squats
• 15 Merkins
• 20 Mountain Climbers (each leg)

Block 2: endurance ladder together
• 400m run
• 30 SSH
• 300m run
• 20 SSH
• 200m run
• 10 SSH
• 100m run
• 10 Burpees

Mary
• 20 LBCs (IC)
• 30 Flutter Kicks (IC)
• 20 American Hammers (IC)
• 10 Big Boy Sit-Ups (IC)
Rinse and repeat

Tags: potomac-rising, FIFA (F3 The Capital), Jeremy Hurlbutt, Tiger Lilly