AO: ao-the-rising
Q: Matt Hopkins (Brisket)
PAX: W. Jason Griffith F3 Risky Business, Thunder, Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll)
FNGs: None
COUNT: 5
Warm-Up (5 minutes)
1. SSH – 20 IC
2. Windmills – 10 IC
3. Imperial Walkers – 10 IC
4. Arm Circles – 10 forward, 10 backward
5. Short Run – 0.25 miles (~400m)
Thang 1: Interval Run + Exercises
3 Rounds:
1. Run – 0.5 miles (~800m)
2. Bodyweight Circuit (10 reps each):
• Merkins
• Squats
• Big Boy Sit-Ups
Thang 2: Hill Sprints + Core
6 Rounds:
1. Sprint – 30-50m uphill
2. Recovery – Walk/jog down
3. Core – 10 LBCs at the bottom
