5:30 AM
Disclaimer
F core principals
Free, open, outside, rotating not a pro, cot
Warmup
15 side straddle hop
Windmills
Tap tap tap a roo
Bring blocks to the field of pain
20 curls
10 blockies
Rifle carry to sidewalk
Replete curls and blockies
Set down blocks
Mosey to roundabout
20 big boy sit-ups
20 merkins
Plank till 6 in
Duck walk around the circle
Do a jump squat at every line
Crab walk around circle 2 x crab cake at each line hard way
Mosey to playground pavilion
20 step up the hard way
Climb over rock
20 dirkins
Climb over rock
20 dips
Climb over rock
All gore / plank around flag pole
Wait on 6
5 howling monkeys in circle
1-2 rounds
Partner up back to your block.
One exercise and other run and progressive more hand release burpees start with 1 then 2
Exercises
100 block jump
200 overhead press
100 triceps extensions
All gore / plank wait on 6
Rifle carry back to courts
6:15
Count off
Names
Cot