QIC: Stairmaster
Date: 7/16/18
PAX: Fissure, Prosciutto, Oscar, Threeskin, Best In Show, Early Bird
AO: Beast Ridge
Conditions
Steamy & Clear
The Disclaimer
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
Warm up:
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward
-12 LB arm back
-15 SSH Ic exercise
The Thang
Indian run Length of Camp Jordan down and back.
Mosey to soccer field. There we did 3 cycles on stadium steps.
1st: Squat Jumps Ic (X5 dips in btwn)
2nd: Squat jumps IC (X5 merkins)
3rd: Squat jumps IC (X5 squats)
Hold plank 15 seconds Ic
oMsey to pavilion: 4 sets of 10 step ups IC
4 sets of dips in between IC
Fitness + Fellowship + Faith