Warm-Up

25 SSH (IC)

10 Imperial Walker(IC)

10 Willie Mays(IC)

15 Mountain Climbers

10 Arm Circles(Forward and Reverse)

The Thang

Mosey to the track where we did one lap fellowship job and YHC placed cones at each of the 4 corners of the track.  This portion of the worked was designed to work the upper body with what YHC calls “progressives”.  Starting at the cone nearest to the playground we sprinted to the next cone.  Fellowship job around the rest of the track(3 cones) back to starting cone.  5 Merkins, 5 Dry Docks, 5 Dips, 2 Pull Ups.  Sprinted to the second cone, and job back to starting cone.  10 Merkins, 10 Dry Docks, 10 Dips and 4 Pull-Ups.  Progressed to sprinting 3 cones, 20 Merkins, 20 Dry Docks, 20 Dips and 8 Pull-Ups.  Progressed to sprinting the entire lap around track, 40 Merkins, 40 Dry Docks, 40 Dips and 16 Pull-Ups.  We did not have time to completely progress back down, but we did one more 1 cone sprint with 5 Merkins, 5 Dry Docks, 5 Dips, and 2 Pull ups.  Time next to work the lower body.  Mosey to the wall at the Bball courts.  1-Min of Peoples Chair, then circled up for an Ocho(8) jump squat pyramid and then another 1-min Peoples Chair.

Not much time left but finished with Mary.  20 American Hammer(IC) and 15 rope climbers/milking the Cow(IC).

COT