Attack of Heart Attach Hill
- When
- Tuesday, July 14
- AO
- Currahee
- Q
- dehappymeal3
- PAX
- 6 dehappymeal3, Brawny - The Fort, Falcon Crest Ryan_F, Mainframe, Mark Nestel, Pollo Hermano
WARMUP:
1. DYNAMIC WARMUP (10-12 min)
- Imperial Walkers x10 IC
- Bend & Reach x5 IC
- Side Straddle Hop x10 IC
- Short warmup jog
**20 yards, non-stop, down and back:**
- High knees
- Butt kickers
- Walking world's greatest stretch
- Elephant walks
- Dinosaur walks
- Soldier walks
- Side shuffle (each way)
- Karaoke (each way)
- Power skips
- C-skips
- Sprints
THE THANG:
## 2. HILL SPRINTS & LEGS
**Format:** Sprint up hill → walk/jog down for recovery → 1 leg exercise at the bottom (x20 total, x10 each leg where applicable) → repeat.
**6 rounds — rotate through:**
1. Squats
2. Reverse lunges
3. Knee kicks
4. Forward lunges
5. Calf raises
6. Side lunges
7. No Ruck Squats
## 3. BAG WORK — Back / Abs / Hips (14 min)
**3 rounds:**
- Stiff-leg deadlifts x15 *(neutral spine, hinge at hips — do NOT round the back)*
- Glute bridges or hip thrusts x15
- American hammers x15 (over/back is 1)
- Deadbugs x10 (5each)
MARY:
ANNOUNCEMENTS: Stuff the Bus
COT: Family’s and Safety for Travel