Fire Up Monday!

AO: The Rising
Q: Matt Hopkins (Brisket) ,
PAX: Aryaman Kulkarni (MasterChef), Matt Hopkins (Brisket), Marc Rubenstein (ScarU)
FNGs: None
COUNT: 3
Warm-Up

– SSH x20
– Imperial Walkers x15
– Merkins x10
– Squats x15
– Lap around lower lot
– DC Stretches

Main Thang– Descending Ladder Loop

Start at 10 reps, work down to 6:
– Merkins
– Squats
– Big Boy Situps

After each round:

Mosey (or called movement) down ONE LONG SIDE

1. Mosey down → run back
2. Bear crawl halfway → mosey → run back
3. Walking lunges down → jog back
4. Side shuffle down → sprint back
5. Broad jumps (grass island detour) → jog back

Second round down to 8 reps.

– Carolina Dry Docks
– Reverse Lunges (each leg)
– American Hammers (4-count)

Mosey back to flag for Mary