So i took this Q for 2 reasons. One to help keep myself accountable for #acceleration because i have not been. Two – because i havent been to FLR in a while and it was time to get back there. Oneshot asked if there would be burpees so had to make sure to not disappoint, much to the dislike of some PAX haha

Here is what we did…

WARM-UP:

SSH x25ic

IST x10ic

MICHAEL PHELPS x10ic

LOW SLOW SQUATS x10ic

THE THANG :

Separate into 2 teams. We had 60# and 40# sandbag

• 3 sandbag toss while team AMRAPs burpees till SB is across the field width wise

-Rinse and repeat bringing it back

-Rinse and repeat taking back across and back again

Head over to the track…

-Bear crawl 10 paces – 5 burpees

Repeato 5x so we got in 25 burpees

Slowsy mixed with NUR slowsy 200 meters

MARY :

Side leg raise (right leg) x11ic

Knee to toe (right leg) x11ic

Switch legs and repeato

Flutter kick x11ic

Flutter kick hands to side x11ic

Flutter kick hands over head x11ic

Flutter kick hands on chest x11ic

Horizontal carioca x11ic

Sprint 100 meters back to start

MOLESKIN:

Great job today fellas! Hopefully we got enough burpees in for Oneshot. Thanks for following my lead.

until next time,

Sunspot OUT!