Reverse Pyramid and Dora


Today was the launch of a new day and time at AO Foxtrot. Wednesdays @ 6pm

We warmed up with SSH in cadence, arm circles forward and back, and a lap around the playground.

The Thang:

Reverse Pyramid:

Rd. 1 50 mt. climbers each leg, 40 overhead press, 30 tricep kickbacks, 20 deadlifts, and 10 burpees

Run Long lap around playground

Rd. 2 40 mt. climbers, 30 overhead press, 20 tricep kickbacks, 10 deadlifts

Run lap

Rd. 3 30 mt. climbers, 20 OH, 10 Tricep

Run Lap

Rd. 4 20 mt. Climbers, 10 OH

Run lap

Rd. 5 10 Mt. climbers

Run lap

Water break

Next we partnered up for Doras

100 lunge jumps

200 leg lifts

300 squats of choice

Ended with some stretching and COT, naming 10 FNGs!!

Originally posted to FiA Nation

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