It was cold and windy out there, so we kept the warm up short and got moving.

Warm Up:

Arm circles x7

Circle arms x7

Grass pickers x7

Imperial Squat Walkers x7

Workout:

This was inspired by an F3 Churham backblast, I planned to use the track but that was still iced over so we stayed in the parking lots.

We did 5 reps of an exercise then ran a 200 meter “recovery run”. Repeated for 10 rounds, ”stacking” another exercise plus 5 reps each round. All single count.

1. 5 burpees
2. 5 burpees, 10 Bonnie Blairs
3. 5 burpees, 10 Bonnie Blairs, 15 Dollys
4. 5 burpees, 10 Bonnie Blairs, 15 Dollys, 20 SSH
5. 5 burpees, 10 Bonnie Blairs, 15 Dollys, 20 SSH, 25 squats
6. 5 burpees, 10 Bonnie Blairs, 15 Dollys, 20 SSH, 25 squats, 30 LBCs
7. 5 burpees, 10 Bonnie Blairs, 15 Dollys, 20 SSH, 25 squats, 30 LBCs, 35 overhead claps
8. 5 burpees, 10 Bonnie Blairs, 15 Dollys, 20 SSH, 25 squats, 30 LBCs, 35 overhead claps, 40 mountain climbers
9. 5 burpees, 10 Bonnie Blairs, 15 Dollys, 20 SSH, 25 squats, 30 LBCs, 35 overhead claps, 40 mountain climbers, 45 high knees
10. (out of time, max 10 reps) 5 burpees, 10 Bonnie Blairs, 10 Dollys, 10 SSH, 10 squats, 10 LBCs, 10 overhead claps, 10 mountain climbers, 10 high knees, 10 flutter kicks

COT:

Swanson’s M and family

Injured PAX

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