Site: Gridlock
Q: Zebra
9 Pax: OG, Oshag, Sous Vide, Duggar, Nickels, Incognito, Pinky, Zebra and 1 FNG
Warm O Rama:
Boxer shuffle + Name O Rama. Intro spiel for FNG – I am not a professional, modify as needed!
SSH IC x 20
Arm Circles OYO- Small/Large/Front/Back
Leg Circles OYO – On your 6
Zebra Butt Kickers IC x 15
The Thang:
4 stations of cones approx. 25 yards apart. Groups of 4, 1 Pax at each station. Pax at station 1 completes, runs to next station and tags Pax to go to next station etc until station 4 runs back to 1 to start cycle over.
Round 1: 3 times through
Station 1: 10 burpees (modified 5 burpees after 1 round for time)
Station 2: Air Squats AMRAP until released by Station 1
Station 3: Coupon Curls AMRAP until released by Station 2
Station 4: Mountain Climbers AMRAP until released by Station 3 – Head to Station 1 to complete cycle.
Round 2: 3 times through
Station 1: 25 SSH or 5 burpees (as needed for burpee challenge)
Station 2: Lunges AMRAP
Station 3: Dips AMRAP
Station 4: Walkouts AMRAP
Finisher:
4 minutes of Mary – on your 6
007’s IC, small flutter kicks IC, Superman
Name O Rama – FNG given the name Fragile
CoT