Q: RedCoat ,
PAX: RedCoat, Harkawal G.O.A.T
FNGs: None
COUNT: 8
WARMUP:
Jog in place, high knees, butt kicks
Michael Phelps
Trap taps
PVC pass thrus
Leg scoops
Spider-Man stretch
Mosey to upper lot
THE THANG:
4 corners of upper parking lot – 4 AMRAPs * 7 min each
2 pax split off from the group for:
10 medball thrusters
10 slam balls
20# and 15# balls
2 pax finish and rotate for next 2
AMRAP 1:
5 inch warms
10 reverse lunch knee kicks
15 squat jumps
20 PVC thrusters
25 mount climbers
AMRAP 2:
5 flying squirrels
10 hand release merkins
15 PVC Romanian deadlifts
20 windmills
25 PVC behind back press
AMRAP 3:
5 burpees
10 side plank leg raises
15 PVC overhead squats
20 lateral jumps over pvc
25 lunges
AMRAP 4:
5 burpee broad jumps
10 sit thrus
15 toy soldiers
20 shoulder taps
25 calf raises
MOBILITY:
PVC elbow stretch
PVC “around the world”
“Musical chairs” game with PVC pipes
Challenge:
PVC behind back thru elbows, get up without using hands from sitting on the ground