Mozi- go for a 5 minute run including butt kickers, nur, overhead claps, and high knees – yes you’ll look like a fool running and overhead clapping, but why not?!?
COP warm up
- SSH x20 IC
- Strawberry Pickers x10 IC
- Merkins x10 IC
- Plank Series (right arm high, left arm, 6-inches)
The Dirty McDeuce. Change the name to Dirty McDonalds with the family.
This includes 12 different exercises, all done in cadence in 12 reps.
After a series of 3 exercises, run a lap down the street and back.
The exercise included Arms/Shoulders, Legs and then Abs. They are as follows:
- Carolina Dry Docks/Squats/American Hammers – Run
- Merkins/Lunges/LBCs – Run
- Diamond Merkins/Monkey Jumpers/Hello Dolly – Run
- Burpees/Sumo Squats/Dying Cock Roaches – Run
Remember – all done IN CADENCE to 12.
If time remains, next is a round of 11s. Pick 3 driveways and run back and forth doing Merkins and LBCs.
Ruck sacks optional.
Get after it my brothers in the gloom.