Warm up

DD stretch

The Thang

If you saw the pre-blast you saw a rock formation that was steep.  That was the steepest formation we climbed down in Norway on a tough hike just outside Bergen.  Beautiful country, I highly recommend if you like waterfalls/mountains/fjords/fresh caught seafood!

I also saw the IPC and decided to focus on legs since legs are ignored for this weeks IPC.

Run 1/4 mile.

Step ups (8ct) 20.

11’s-merkins/mountain climbers (2ct)

Run 1/4M

Step ups

10’s-air squats/mountain climbers (4ct)

Run 1/4M

Step ups to 15.  Then stair jumps for the final 5 reps.

7’s-burpees/mountain climbers (2ct)

Mary

Ashville abs (the whole way).

Pickle pointers 20

COT

Lake champion/manniversary.

One shot family/Brushfire in law who passed away.