Back to the Figure 8

Location: Paddock
Date: 2019-06-05
Time: 05:30 am
Weather: 70 Degrees and Calm

Q: Lincoln Log
PAX: Lincoln Log, Sous Vide, Duggar

Introduction

Today’s WO is almost an exact replica of the first interval WO we did at the Paddock, created by White Wall.  I increased the duration of the “breaks” slightly, as our capacity should be much higher now.

Warm-O-Rama
Dynamic leg stretches.
– Leg Swings
– High Knees
– Butt Kickers
– Side Lunge Steps
– Quad/Ham Stretches

Tha Thang
1/2 Mile Run to the figure 8 drive by the soccer fields.

From here we did intervals of 0.1 mi sprints with short “breaks” in between each leg.
– 0.1 mi Sprint
– 30 sec of Air Squats
– 0.1 mi Sprint
– 45 sec Plank
– 0.1 mi Sprint
– 10 Berkin Deconstructed (10 squats, 10 leg thrusts, 10 merkins, 10 leg thrusts and up)
– 0.1 mi Sprint
– 45 sec Al Gore
– 0.1 mi Sprint
– 40 sec of Freddie Mercury
– 0.1 mi Sprint
– 45 sec of Walking Lunges
– 0.1 mi Sprint
– 10 Herkins
– 0.1 mi Sprint
– 45 sec of Daniel Son

1/2 Mile Run back to the AO.

End in COT