QIC: Meatloaf PAX: Boobie
It was the first Monday at The District.
Warmup
– Frankensteins
– Knee to chest
– Quad stretch
– Samson
– Side shuffle
– High knees
– Butt-kickers
– Shoulder warmup routine
I brought out the weight sled and we did 5 rounds of 10 yard sled pushes, adding bumpers each round.
The Thang
21-15-9
———
21 Push ups
21 Sit ups
21 Air squats
run 100m
15 Push ups
15 Sit ups
15 Air squats
run 100m
9 Push ups
9 Sit ups
9 Air squats
run 100m
There was some time left after the workout, so we did “Death by Sprints”.
Every Minute on the Minute:
Run 1 sprint the 1st minute
Run 2 sprints the 2nd minute
Run 3 sprints the 3rd minute
continue this pattern until you can’t complete the number of sprints in a minute and you dropout.
Luckily, we were saved by the bell… we got to 7 minutes/sprints, and ran out of time.
COT
There were just two of us, so we chatted about personal stuff.