Mosey run
Warm up: SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs).
-Run-
Thang1: Fish tracks: movement followed by exercise called: Toy soldiers – merkins; bearcrawl-merkins; lunge walk-squats
-Run-
Thang2: Bench mench: step ups, dips, butt touch squats, incline merkins, decline merkins, calf raises
-Run-
Thang3: at the pullup bars, interspersed bar work and abs: Pull ups (10x), squats, chin ups (9x), flutters, switch grip pull ups (8x), LBCs, switch grip pull ups (7x), hello dollies, toes2bar (6x), rosilitas, knees2chest.
Recover and grab a cindy.
Thang4: various block work.
Overhead carry to stop sign and back, curls, OH press, goblet squats, thrusters, bent over rows, and another overhead carry to stop sign and back.
Return blocks.
-Run to shovel flag.-
Thang5: Ball toss: pax on their six in a tight circle, toss slam ball (15 lb) to another pax (be nice and call their name out first). Did this for a little while as it was quite fun.
Fini
COT