AO: The Swamp
Q: Alan Hockenjos (Walden) ,
PAX: Launchpad (Paul Harrison), Alan Hockenjos (Walden), Patrick Chow (Black Hole)
FNGs: None
COUNT: 3
S2S day 26 Crosstrain
2 degrees out, but no wind so we have that going for us.
WARMUP: 15 burpees then;
2 rounds :45 each exercise
Mountain climbers
Air squats
Db bent over rows
Plank hold
Db strict press
THE THANG: Crosstrain 1
15 burpees
8 min run/ :20 sprint :40 jog/walk
Down to Swamp Admin building and back
Crosstrain 2
15 burpees
Amrap 12 min
Air squats x18
Push ups x14
db alt snatch x10
Crosstrain 3
Amrap 4 min
Reach ups x10
Flutters x20
