September –Latin Septem meaning 7, All exercise reps in with the #7 (70, 17, etc

Warm up Mozy around track- Skipping, High knees and Rocky Balboa, Lunge walk the curves

 

The Pain:

Lap # 1 sprint straight, then 7 explosive merkins, jog curve, sprint straight, 7 explosive merkins

Lap # 2 sprint straight, then 7 Burpees with leg kick out, jog curve, 7 burpees with leg kick outs

Mozy to tires aka batting cages

Partner up back to back, pass tire between partners for speed 7x one direction- then knee down squat jumpsx17. Toe taps 70 reps single count.

Back to tire pass 7x other direction. Repeat knee down squat jumps. Toe taps 70 reps single count-

Repeat entire series.

Mozy to pull up bars

Pull up negatives 37 sec negatives, then 27 sec, then 17, 7. Repeato series

Hanging crunch 7 lateral each side, 7 knee bent, 7 straight leg-repeato

Mozy to steps

Partner up: #1 Calf raises x17- then leg raises 7 each leg

#2         Box jump steps to the top

Switch

Bear crawl up and down steps

Back stretching- up dog, cobra, child’s pose

Jail break to parking lot

Mary: People’s Choice

 

Announcements: Convergence @ Estate 7am. Multiple obstacle course races, see Palin, Van Gogh.