DAWN PATROL · THU JUL 9

Stairway to heaven

When: Thursday, July 9
AO: Dawn Patrol · Kingsley Amphitheater
Q: Bonsai
PAX: 13 Bonsai, Assassin, Blue, Boogie Down, Casey Kasem, Dojo, F3 DaVinci, Jekyll, Minuteman, Old Bay, Speed Queen, Spike, Twister

WARMUP:
SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching
THE THANG:
3 rounds
20 squats
20 lunges
20-20-20 in/out/ regular calf raises
Run up the steps and around

3 rounds
Curb merkins 10 each side
10 CCD
25 monkey jumpers
Up steps and around

2 rounds
10 big boys
20 LBCs
Go up steps backwards and around

Finished off with some Bulgarian split squats

2 rounds

MARY:
ANNOUNCEMENTS:
COT: