4 Quarters

AO: Halo

When: 01/24/2022

QIC: Skol

PAX (9): DIY, Fondue Guy, Jorts, Skol, Sparky, Steamer, Wideright

Warm-O-Rama:

Warm-up:

  • Side Straddle Hop
  • Seal Claps
  • High knees
  • Skips
  • Butt Kickers

Cool Down:

  • Weed pickers
  • Hamstrings
  • Hip Flexors

The Thang:

Q1 (8 minutes):

  • Partners of 2
  • Partner 1: Pro Agility Drill – ┬ástart in the middle of 10 yards. 5 to the right, touch line, go to the left finish though start point
  • Partner 2: Side tire throws to a pint

Q2 (8 minutes):

  • Partners of 2
  • Partner 1: tire throws
  • Partner 2: Merkins, Stone mountains, LBC, Freddie Mercury (arms and ab exercises)

Q3 (8 minutes):

  • Partners of 2
  • Partner 1: Backwards run
  • Partner 2: Tire squats, lunges (2x through)

Q4 (10 minutes):

  • 300 yard shuttle run (finish in under a minute. 50 yard intervals)
  • 60 second rest period

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