Warm up
Lap(forward, backward, karaoke), SSH, tempo merkins and squats. Street he’d whatever while we reviewed the 5 requirements of an F4 workout.
ME
Modified Coopers: descending count from 9 equals 45 reps.
- Hand release Burpees, spider merkins, sumo squats, and WW2s. Run to midfield and back between each round.
- Donkey kicks, hand clap merkins, Bobby Hurley, and Peter Parker. Bear crawl to the 22 and crawl bear to the goal box and bear back.
Mary
45 IC flutters, bird dog/Heels to Heaven, imperial walker