Location: Birds Nest
Date: 2023-02-09
Weather: Warm but Windy
Q: Bootlegger
PAX: 7 – Bootlegger, Manchild, Doc Holiday, Big E, Beethoven , Quick Match, Sour Mash
Warm-O-Rama
Side straddle hops
Arm circles
Grass grabbers
Runners stretch
Up dog
Down dog
Tha Thang
Set 1
Merkins/coupon chest press
(alternate by 10s for 100 reps)
200m uphill sprint
200m walk
200m uphill spring
200m walk
Set 2
Big boys/American hammers
(alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk
Set 3
Curls/coupon overhead presses
(alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk
Set 4
Coupon front jump ups/coupon side jump ups (alternate by 10s for 100 reps)
100m uphill sprint
100m walk
100m uphill spring
100m walk
Cooldown
200m group jog
End in COT