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DAWN PATROL · THU JAN 9
Backblast! Sure you don't want to just grab a coff
- When
- Thursday, January 9, 2025
- AO
- Dawn Patrol
- Q
- Battle Bot
- PAX
- 3 Battle Bot, Jekyll, Ruby Slippers
WARMUP:
Goofballs
Low slow squat
Low slow merkins
Let's get outta here, it's cold
THE THANG:
4 corners around Kingsley loop:
2 rounds, 20 reps each of
Corner 1 - Upper Body
Merkins
Derkins
CDDs
Corner 2 - Leg Day
Squats
Lunges
Sumo squats
Good mornings (hello dawn patrol)
Corner 3 - Gut
Big boys
Flutters
Hello Dollies
Plank jacks
Corner 4 - Get some (just 1 round)
SSH
Burpees
Bear crawl
Repeat - we got to Leg day a 2nd time
MARY:
Sprint the last 100 yards or so back to COT
ANNOUNCEMENTS:
COT: