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.