warmed up with side straddle hops, Abe vegotas, old man stretch, Rossi stretch and windmills and then a short quarter mile group run

4 stations – 2 rounds with people spread out across the 4 stations to start

station 1 –  with  coupon

rd 1 – 20 blockies
rd 2 – 20 blockies

 

station 2 – with coupon

rd 1 – 50 curls, 50 rows, 50 Overheads

rd 2 – 50 merkins, 25 kettle throws

station 3- coupon optional

rd 1 – 50 squats, 10 lunges each leg

rd 2 – 20 failure to launch, 20 Bobby Hurleys. 2o plank jacks

station 4

rd 1 – 25 big boys, 25 heel taps, 25 Freddie mercuries

Rd 2 – 20 box cutters, 25 lbc’s, 20 mountain climbers

Stations ~ 15 yards apart  bear craw forward, sideways and backwards for round 1  in between   Run-  walk for round 2

Last 15 minutes used the cones to play ultimate frisbee for cardio