Coupon work

Date: 2026-08-31
AO: Hamilton
Q: Booking ,
PAX: Sloop, Jag, Booking
FNGs: None
COUNT: 3
WARMUP: SSH, IW, HB, WM, LBAC, CP, WMH, DD, WGS, CK
THE THANG:
4 corners

20 OH Press
Rifle Carry to opposite corner
Run a lap

20 OH Press
20 Curls
Shoulder carry to opposite corner
Run a lap

20 OH Press
20 Curls
20 Squats
Farmer carry to opposite corner
Run a lap

20 OH Press
20 Curls
20 Squats
20 Leg lifts
Rifle carry to opposite corner
Run a lap

20 OH Press
20 Curls
20 Squats
20 Leg Lifts
20 Chest Press
Shoulder carry to opposite corner
Run a lap

20 OH Press
20 Curls
20 Squats
20 Leg Lifts
20 Chest Press
20 Calf Raises
Farmer carry to opposite corner
Run a lap

20 OH Press
20 Curls
20 Squats
20 Leg Lifts
20 Chest Press
20 Calf Raises
20 Low Rows
Run to benches

2 sets of:
20 step ups
20 dips

MARY: Flutter kicks. Penguin crunches, LBC, Dirty Dog, Donkey Kicks, Calf Raises

ANNOUNCEMENTS: 9/11 stair climb, Iron Pax

COT: Season of change is upon us with school starting today…as we start new fall routines remember the F3 mantra to modify as necessary