DAWN PATROL · THU OCT 29

HIIT Workout

When: Thursday, October 29
AO: Dawn Patrol · Kingsley Amphitheater
Q: Snooker
PAX: 13 Snooker, Blue, Boogie Down, Cake Boss, Minuteman, Old Bay, Ruby Slippers, Spike, The Pirate

WARMUP (at the flag)
- 20 Side Straddle Hops
- 20 Windmills
- 20 Butt Kickers
- 20 Moroccan Night Clubs
- 20 High Knees

Run to the SBUX parking lot
- 20 Big Boys
- 20 Wacky Jacks (or SSH's)
- 20 Walking Lunges
- 20 LBC's
- 20 Seal Jacks

Run to the Hotel / Stairs / EPIC

THE THANG: Partner up! (Chipper)
Round 1:
- 60 Rocket Push-Ups (hand release), then run stairs
- 120 Jump Squats (squat + calf raise), then run stairs
- 240 Flutters, 2:1 count, then run stairs
Round 2 (halved):
- 30 Rocket Push-Ups, then run stairs
- 60 Jump Squats, then run stairs
- 120 Flutters, then run stairs
Round 3 (halved again):
- 15 Rocket Push-Ups, then run stairs
- 30 Jump Squats, then run stairs
- 60 Flutters, then run stairs

Back to COT for a bit of Marry