COCKPIT · WED AUG 5

Soccer sprints

When: Wednesday, August 5
AO: Cockpit
Q: Pauly D
PAX: 9 Pauly D, 3D, Bobber, Keith Crockett, Liberty Bibberty, LTrain, Pocahontas, Time Machine, Xerox

WARMUP: Moroccan night clubs
Imperial walkers
Low slow squat
Plank
Worlds greatest stretch
Tempo merkins

THE THANG: mosey to soccer field
Exercise 1
Single leg RDL x10e
Reverse lunge x10e
Calf raises x20
90% length of football field and back
X4

Exercise 2
10 jump squats
5 broad jumps
10 Apollo Ohno’s
100yd sprint, 90%
X4

Partner up
Partner A: 200yd run
Partner B: 5 burpees, 10 merkins, 15 squats
X3-4

Mosey back to COT
MARY: feet to heaven and 6 inches
ANNOUNCEMENTS: bethel
COT: