Conditions

• Sunny and warm (especially for November)

Warmarama

• Side saddle hops x20
• Abe Vigodas x10
• Through the tunnel x10
• Quad Stretch x10 each side
• Arm circles x10 (forwards and backwards)
• Michael Phelps x10
• Inch Worms x5

 

The Thang

• Minute 15s x5
  • Start at one end of the track behind the goal post, run around the track 3/4+ until you pass the goal post on the opposite side.  Goal is to do this under 1 minute and 15 seconds
  • You have 1 minute 15 seconds to recover while you walk the final curve
  • Repeat until this has been done 5 times
• Circuit workout x3
  • Partner up with one other pax member
    • One partner runs a full lap (400m)
    • The other partner does a strength circuit
    • Continue to switch 3 times so that each person does 3 strength circuits and 3 full laps
      • Strength circuit round 1: using the resistance band do 20 bicep curls, 20 bent over rows, then 20 tricep kick backs.  Repeat until partner finishes the 400 m
      • Strength circuit round 2: 20 merkins, 20 big boys.  Repeat until partner finishes the 400m
      • Strength circuit round 3: Dealer’s Choice between round 1 and round 2
• Ab Circuit x2
  • Right leg raised oblique crunch (30 seconds)
  • Left leg raised oblique crunch (30 seconds)
  • Crunchy Frogs (30 seconds)
  • alternating jack hammers (30 seconds)