4 PAX for EC Pull up pregaming
10 for the Main Event
Warmup
- SSH
- WMH
- Grass Grabbers
- Arm Circles
- Mountain Climbers
- Slow Merkins
Main Event
A three minute interval timer set the cadence. 3 minutes of work then 15 seconds of recovery, repeated
- 400M run and then Burpees until the 3 minutes bell – repeat 4 times
- 50 yard out and back Bear crawl and the SSH until the 3 minute bell – repeat 4 times
- This was modified as Slug outpaced us all. All pax switched directions when Slug hit the 50m mark.
- 30 Flutter for recovery
Next we did a partner switcherooo using Partner 1 movement across the length of the parking lot as the timer while Partner 2 did stationary exercise
- Round 1 : Partner 1 -lunge walk & mosey back, Partner 2 Merkins
- Round 2 : Partner 1 – Carioca out and back, Partner 2 – BWS
- Round 3 : Partner 1 – Backward run out an back, Partner 2 – LBC
Mary
- Heels to Heaven
- Plank stars and stretches
- 21 Burpees in memory of Riley Howell