Black Ops

1. 

   Peter Hagen says:

   October 23, 2024 at 7:21 am

   The Traveler
   Q: Spotted Cow

   Warmup:
   Sidestraddle hop x11
   Mountain Climbers x11
   Carolina Dry Dock x11
   Old Man Windmill x11
   Low plank (forearms on the ground) x(backward alphabet count)
   .
   4 Stations, then a mosey back to 1:
   1) Suitcase carry (variety of weights 20-70+ lbs)
   2) Walking Lunges (should have made this all backward lunges)
   3) 10 fingertip pushups
   4) Sideways bear crawl out, forwards bear crawl back
   Recovery Mosey to 1
   .
   Cooldown:
   YTI x10
   .
   BB:
   Tupac
   Cobra Commander
   Hagrid
   Paddle Boat
   Ramsey
   Two Ply
   Yeast
   Mr. Blue Sky
   Harwell
   Bull
   Biff
   Beaker
   Gas Man
   All In
   Munchies
   Nougat
   Knievel
   Claymore
   Area Codes
   Jinxy
   Spotted Cow

   Reply
2. 

   Spotted Cow says:

   October 23, 2024 at 10:45 am

   For next time:
   Add Carioca after pushups
   Change bear crawl combo to walking side step / side lunges, out & back – get some lateral movement.

   Reply

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