The rain can be a pain when you’re trying to train!

TIMER: 0530
TEMP: 64F

DISCLAIMER
PRAYER
COP

• SSH x30IC
• Squats x20IC (faster than usual)
• Merkins x15IC
• Freddie Mercuries x20IC

THE THANG

Three stations:

AGILITY

Ten cones split into two groups of five.  Separate the cones by ~2-3 feet in each group and separate the groups by 10 feet.

Single leg hops around each cone.  Try to make 8 hops per revolution and complete 2 revolutions per cone. Alternate legs with each cone.  First group of cones, circle the cones in the clockwise position direction.  The second group will be circled in the counter clockwise direction.

Burpee long-jump between groups of cones and from the last cone back to the first group.  Rinse and Repeat for 3 sets.

RAW SPEED

Two cones separated by ~40yds.

Sprint or run as hard as you can to the cone and back.  15 second break.  Rinse and Repeat x5.

RAW STRENGTH

Three exercises, fifteen reps each. 15 second break. Rinse and Repeat x3.

Overhead Presses
Ober Blockins – single count merkins between each rep walk hands over a cinder block.
Kettlebell swings with a block

MARY

Peter Parkers x20IC

Butterfly kicks x20IC

LBSC x20IC each side

CIRCLE OF TRUST
PRAYER