We had pax member come down range to join us for this royal beat down.
Warmarama (7 min) –
15 Side Straddle Hops (4 Count, In Cadence)
1 Burpee
15 Arm Circles (Forward, 4-Count, IC)
2 Burpees
15 Imperial Walkers (4-Count, IC)
3 Burpees
15 Arm Circles (Backward, 4-Count, IC)
4 Burpees
10 A bagoda(4-Count, IC)
5 Burpees
10 Air Squats (4-Count, IC)
4 Burpees
20 Merkins (IC)
3 Burpees
20 flutter kicks (4-Count, IC)
2 Burpees
20 Big Boy Sit-ups
1 Burpee
Workout #1 (33 min)
Split the group into 2. Then each team will take turns pulling the sled. While one teammate is pulling the sled 100m, the rest of the team will take one lap around the parking lot then meet up with the person pulling the sled at the 100m stopping point. Circle back for the 6 before starting the station. At the stopping point each team will complete 20 Partner Handclap Merkins, 20 Air Squats (plate optional) 20 Partner sit-ups with plate. At the flags, each person will do 1 Atlas stone and 5 burpees 2 times each before continuing to the next station. Complete all 4 stations. This was modified to 15 of each on the second lap. Mumble chatter cease to exist by the second lap.
Workout #2 (10 min)
HITT Training:
1 min on/1 min off AMRAP of Each:
Overhead Plate Lunges
Plate American Hammer
Lateral Raises
Tricep Extension
Bicep Curls
Number-a-rama
Name-a-rama
COT