doubling down, 400 to 800

QIC: Couch Potato

Date: 11/21/2019

PAX: Ducktales, Lloyd, KingPin,  Hasbro, Mayberry,  U-turn, Geeksquad, BandCamp, RadioHead

AO: Huey


Perfect cool conditions


800 meters on the track at warm up pace, 25x Side Straddle Hop, Bear Crawl, Crab walk, Gorilla (Forward, Left and Right), and BullFrog then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pigeon

The Thang

1x 800 meter then400 meter repeats with UML rotation (Upper-Middle-Lower)

800 meter sprint, 20x standard pushups, 20x flutterkicks, walking lunges

400 meter sprint, 10x leg lifter push up, 1 minute plank, 3-way lunge with kick

400 meter sprint, 10x blast off pushup, 10x peter parker, 180 squat-jumps

400 meter sprint, 1x minute buddyF%&**er leg lift,

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