Oct 20, 2021 Goat Rodeo

1. Warmorama: 5 mins
   1. Motivator down from 8
   2. Arm circles forward and backward
   3. Seal claps, overhead claps.
   4. Side lunge stretches: 4-count slow
   5. Dive-bomber push ups: 10 4-count slow.
2. Pre-thang: at start of 606, 10 mins
   1. Lunge step ups: 20 IC
   2. Single leg bends: 20 IC
   3. Alternate arm/leg raises from plank
   4. Repeat once
   5. Mosey down 606 in guardian run.
3. Thang 1:
   1. Round 1
      1. Partner wheelbarrow shoulder taps: 10 IC; switch
      2. Army crawl 20 yards, 5burpees, army crawl back
      3. Run one length of field; 5 star jumps; run back
   2. Round 2
      1. Partner Big Boy Sit Ups: 10 IC; switch
      2. Bear crawl 20 yards, 5 burpees, bear crawl back
      3. Run one recovery lap together
   3. Round 3
      1. Partner leg curls: one partner holds the others legs
      2. Run home
4. Notes on groups of 3:
   1. 1 holds 2; 3 does squats
   2. 2 holds 3; 1 does squats
   3. 3 holds 1; 2 does squats
5. Mary
   1. American Hammer