Location: Gridlock
Date: 2023-04-01
Weather: 55 and crisp
Q: Red Cross
PAX: 10 – Incognito, Oshag, Axeman, Jello Shot, Subject Matter, 49er, Sparky, Zebra, Radio, Red Cross
Warm-O-Rama
Dynamic stretching
Tha Thang
1/2 mile sprint
Lunge jumps-push ups (merkin)
20-2 10-12
18-4 8-14
16-6 6-16
14-8 4-18
12-10 2-20
(No rest, right into 20 lunge jumps to 2 push ups and down the ladder rep range and right into the next run)
1/2 mile sprint
Jump squats — shoulder taps
(Same rep range as above)
1/2 mile sprint
END
End in COT