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

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