Nino had something come up and I hadn’t Q’d in while so I jumped at the opportunity to cover for him when asked. I wanted to keep the workout simple but effective. I also wanted to give the PAX an opportunity to focus on form instead rep count.
We ran a Dora set on the Hill of Stolen Souls but instead of the partners combining for a total number of reps, each PAX worked the rep count at their own pace focusing on form.
Here is a more detailed description of what we did:
Warm-up – run up Baptizer with Bernie half way up to the top. COP – 25 x SSH, 15 x Grass Grabbers, Downward Dog each leg, 20 Merkins and 20 Boyos. Run to the bottom of the HOSS.
Dora Set:
P1 – Run to speed bumps on HOSS – Merkins until failure
P2 – Burpee block jump overs – max until P1 returns – once you hit failure walking Merkins – 5 one way, 5 back the other way
Once both PAX finished these:
P1 – Run HOSS – Overhead Press to failure
P2 – Coupon Squats – Walking Merkins upon failure
3rd set:
P1 – Run HOSS – Curls until failure
P2 – Lunges – WM’s upon failure
4th Set:
P1 – Run Hoss – Curl Press until failure
P2 – In/Out Squats – WM’s upon failure
Once we finished this we completed a 1 lap Indian run around the campus back to the HOSS where we finished w/ plyometrics and Mary
30 second coupon squat jumps, 30 second alternating jump lunges, 30 second Merkins with a clap
Flutter Kicks, Freddie Mercuries, Airplane and Bow Pose for lower back
Loved being out there and leading. Looking forward to next time.
-Catfish
F3 Louisville 