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Camino Del Río full body workout!

    • When: 03/31/18
    • QIC: Vuvuzela
    • The PAX: River Rat, Sena(FNG), Joker, Short Stop, threefrog, Bio, Vuvuzela

Warm up
– 10 Burpees
– 30 SSH
– 15 Hill Billy walker
– 15 Wind Mill
– High Knees
– Butt kickers
– Carioca around the lot

Work out
– 4 Hill repeats (push uphill, mossy downhill)

– Go to next parking lot and do Webbicides every 2 spots one merkin, then 2, then 3, and so on.

– Mossy to Bleachers
– Run up and down along the bleachers
– Take a line in front of the bleachers
– Jump squad up, run down, 5 merkins down,
Repeat then 5 merkins down
Repeat then 5 merkins down
Repeat then 5 merkins down

– Mossy to the bleachers on the other side      – – Run up and down along the bleachers
– Lounges up, run down, 5 deeps
Repeat then 10 deeps
Repeat then 15 deeps
If have time repeat 20 deeps

– Mossy to AO.

– Stop at parking lot and bear crawl for 50 yards

– finish at the AO with Jack Webb’s

COT

announcements

Sena invite PAX to play disk on Sundays at 2 PM at the Camino Del Río greenfield.

Prays

pray for SENA’s new baby

pray for Luka to keep doing great

End.

 

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