3 Amigos – February 7, 2018

3 PAX told a rainy Wednesday morning to shut up and know its role while they got better at the Spartan.  Who knew 10 yard sprints could be so challenging???

Mosey in the MBE parking deck to laps.

Warm Up

  • Burpees – 10
  • Merkins – 25
  • Side Straddle Hops – 25
  • Mountain Climbers – 25
  • Big Boy Situps – 25

Cone Drills

  • 1st Cone – Run to 2nd Cone (touch ground)
  • 2nd Cone – Run to 1st Cone (touch ground)
  • Jumping Lunges – 25

A total of 10 sprints (100 yards ran)

  • 1st Cone – Run to 2nd Cone (touch ground)
  • 2nd Cone – Run to 1st Cone (touch ground)
  • Jumping Lunges – 25

A total of 10 sprints (100 yards ran)

  • Side to Side between 1st and 2nd Cone
  • Flutter Kicks – 20

A total of 10 side-to-sides (100 yards ran)

  • Side to Side between 1st and 2nd Cone
  • Raise the Roofs – 25
  • 1st Cone – Run to 2nd Cone (up downs)
  • 2nd Cone – Run to 1st Cone (up downs)

A total of 10 sprints (200 yards ran)

Finale

  • Burpees – 10
  • Merkins – 25
  • Side Straddle Hops – 25
  • Mountain Climbers – 25
  • Big Boy Situps – 25

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

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