Southview High School

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Date(s) - 10/14/2018
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School



1 reply
  1. Ryan Moore
    Ryan Moore says:

    Today’s Workout:

    Q – Goose
    Attendance – Minnie, Modell, Tupac, Sipe, Mayor, Woodstock, Billy Bob, Jeter

    Start: 6:02am (Rookie problem)
    Warm ups: Michael Phelps, Side Straddle Hops (10), Windmills (10)
    Mosey to track – Pick a Wingman
    4 Work out stations (14 reps of each exercise), sprint in between stations
    Station 1: Merkin partner hand clap; Bropee; Diamond Merkin; Bropee
    Station 2: Partner big boy sit up; flutter kicks (2 is 1); V-ups; Mountain Climbers (2 is 1)
    Station 3: Partner Curls (with resistance); Dips on the bench; Air Shoulder presses; Partner Curls (with resistance)
    Station 4: Squats; Lt. Dans; Lateral Lunges (2 is 1); Jump Squat
    First finishers caught the six to finish stations 3 and 4
    Mosey to the band field
    Partner wheelbarrows alternating every 25 yards for 100 yards
    Lunge 25 yards; Frog Jump 25 yards; Karaoke 25 yards, Sprint 25 yards
    Mosey to flag – end of workout


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