THREES COMPANY

DATE: 14NOV20

PAX: BALLCOCK, MCFLURRY

QIC: JUNIOR VARSITY

WARM UP

10 SQUATS/10 MERKINS

10 SSH/5 BURPEES X 5

AROUND THE LOOP TO GET BLOCKS

THE THANG

COP W/BLOCK – 20 EA IC OHP/TRI EXT/CURLS

10 BURPEES

LUNGE W/BLOCK TO OTHER END

COP W/BLOCK – 20 EA IC SQUAT/MOUNTAIN CLIMBERS/STAR JUMPS(OYO)

10 BURPEES

SUICIDES W/BLOCKS – SPRINT 10M, 20M, 30M

BURPEE BROAD JUMPS ACROSS THE FIELD AND BACK

COP W/BLOCK – 20 EA IC CHEST PRESS/FRONT RAISES/MOWER

10 BURPEES

LUNGE W/BLOCK TO OTHER END

COP W/BLOCK – 20 EA IC FLUTTER KICKS/IN/OUTS/LITTLE MAN IN BOAT

10 BURPEES

WE FINISHED THIS BUSINESS A LITTLE EARLY SO WE DID A STATIONARY ROUND OF BLOCK WORK INCLUDING OVERHEAD PRESSES, CURLS AND TRI EXTENSIONS

COT

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