20200620
 Q: Flea
DISCLAIMER: Given
Warmup: 
50 SSH IC
Sun Gods – 10 IC 
 Baby Birds – 20 IC
 Copperhead Squats -20 IC
THE THANG

FIRST ROUND – Beast
https://www.spartan.com/en/virtual-race

• 10 push-ups
• 10 burpees
• 10 mountain climbers (per side)
• 10 jumping jacks
• 10 air squats
• 10 forward lunges (per side)
• 10 hand-release push-ups
• 10 tuck jumps
• 10 plank up-downs
• 10 plank shoulder taps (per side)
• 10 knee slap mountain climbers (per side)
• 10 backward lunges (per side)
• 10 glute bridge raises
• 10 dips
• 10 decline push-ups
• 10 single-leg squats (per side)
• 10 double leg calf raises
• 10-second plank
• 10-second 6-inch leg hold
• 10-second iso-squat
• 10 sit-ups
• 10 leg raises
• 10 bicycle crunches (per side)
• 10 v-ups
• 10 supermans
• 10 walk-out push-ups
• 10 burpee to tuck jumps
• 10-second wall sit
• 10 flutter kicks (per side)
• 10 diamond pushups

2ND ROUND – Super

• 10 push-ups
• 10 burpees
• 10 mountain climbers (per side)
• 10 jumping jacks
• 10 air squats
• 10 forward lunges (per side)
• 10 hand-release push-ups
• 10 tuck jumps
• 10 plank up-downs
• 10 plank shoulder taps (per side)
• 10 knee slap mountain climbers (per side)
• 10 backward lunges (per side)
• 10 glute bridge raises
• 10 dips
• 10 decline push-ups
• 10 single-leg squats (per side)
• 10 double leg calf raises
• 10-second plank
• 10-second 6-inch leg hold
• 10-second iso-squat
• 10 sit-ups
• 10 leg raises
• 10 bicycle crunches (per side)
• 10 v-ups
• 10 supermans

3RD ROUND – Sprint

• 10 push-ups
• 10 burpees
• 10 mountain climbers (per side)
• 10 jumping jacks
• 10 air squats
• 10 forward lunges (per side)
• 10 hand-release push-ups
• 10 tuck jumps
• 10 plank up-downs
• 10 plank shoulder taps (per side)
• 10 knee slap mountain climbers (per side)
• 10 backward lunges (per side)
• 10 glute bridge raises
• 10 dips
• 10 decline push-ups
• 10 single-leg squats (per side)
• 10 double leg calf raises
• 10-second plank
• 10-second 6-inch leg hold
• 10-second iso-squat

Finish with Capri Lap around park.