sweep the leg-atraz

Slackblast:
sweep the leg-atraz
DATE: 2023-12-09
AO: ao-alcatraz
Q: Badlands
PAX: Über Senator Tressel Masterpiece fishstix decibelf3 photobomb
FNGs: 0
COUNT: 7
Warm up - SSH, windmill, imp walker, Moroccan night club

Run 5 minutes down point clear Dr and return

Bear crawl Dora- 100 merkins 200 squats 300 LBCs

Run 5 minutes down marquesas Ave and return

Death by burpees - 1 minute timer repeats. start with 4 burpees first minute. add 4 reps each minute until failure. after failure start with 4 merkins adding 4 additional every minute until failure

Run 5 minutes down tega cay Dr and return

HIIT 45 sec on 15 off - Bobby Hurleys, Hello Dolly, SSH, Freddies, Apollo ohnos, shoulder taps, goofballs

COT - get involved - bethel