28 PAX at The Vulcan AO
- 0.9 mile jog for warm up to Shades Cahaba Elementary through tunnel under 31
- Circle:
- 25 Side Strattle Hops
- 20 Merkins
- 20 Prisoner Squats
- 20 LBCs
- 20 Ray Lewis’
- Hill Sprint -> 10 burpees -> Recover walk down
- 10 burpees
- Hill Sprint -> 10 mountain climbers -> Recover walk down
- Field Work:
- 25 yard High Knees
- 25 yard Backpeddle
- 25 yard Walking Planks to your right
- 25 yard Walking Planks to your left
- 0.9 mile job back to Homewood Central Park
- Circle:
- 30 Prisoner Squats
- 25 Big Boy Sit-ups
- Stomach Roll right and left to sop up the mud/rainwater
- Plank to Right Side Plank/Hip Thrusters back to Plank to Left Side Plank/Hip Thrusters back to Plank to forearm Plank and back
- 10 Bobby Hurleys
Name-o-Rama and Announcements