Q F3 20171107

WarmUp

Imperial Walkers 20

Hill Billies 20

CooperHead Squat Lower 3 count up on 4

Abe Vigoda Slow Stretch Wind Mill 20

3 Rounds

Seal Pushup 20

Pulse Row 20

Supermans 20

3 Rounds

Lap High Knees  25 yards

Butt Kickers 25 Yards

3 Rounds

Carolina Drydock’s 5

Flutter Kick Cadence 20

3 Rounds

Annie Plank 10 each direction

Crab Humper Crab Position hips up and down cadence 10

Modified Cindy 3 rounds

Swing Set Ring Rows 10 Reps

Park Bench Dips 10 Reps

Mike Tyson 10 Reps

LBC’s 25

6 cones located around the Soccer Field Hand Release Burbee Rocketts Encrease increase by one at each cones