Shakin Not Stirred

Full Court Press

30 Men took the hill this morning at SNT  11 of those men choose to Vesper.  Two different groups one ran 4 and the other ran 5 today.  The ones who went to shaking not stirred got some full court pressure in honor of march madness.  High tempo GO workout.

Warm up

Run to the parking lot

15 x SSH

15 x Good morning

15 x frankensteins

15 x Merkins

15 x mountain climbers

split into two groups

run to the 1st island 10 x SSH –

run to the 2nd island 20 x monkey humpers run

run to the 3rd island 30 x LBC

run to the 1st island 10 x Star jumps

run to the 2nd island 20 jump squats

run to the 3rd island 30 x american hammer

run to the rock pile and get a non traveling rock

20 x curls – run around the 1st island

20 x triceps – run around the 2nd island

20 x overhead press – run around the 3rd island

20 x bent over rows – run around the 1st island

20 x squats – run around the 2nd island

20 x clean / press – run around the 3rd island

 

4 corners

round 1 – 4 x merkins, jump squats, wide grip, sumo squats

round 2 – run to each corner and chop your feet for a 4 count once the PAX arrived

round 3 and 4 – sprint to each corner

Run back to the parking lot

75 x LBC’s

COT

Grease Monkey took us out.

 

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