Pacing and timing are not my strengths so plan for a Tabata style work-out to keep things on schedule. Bring a coupon or grab one on site.
If you’re looking for some Sandlot miles, 5:00 am pre-run is a possibility.
COP
The Thing
Tabata #1 (4 exercises, 3 sets, 30 seconds on, 15 second rest)
Back
⁃ bent over row
⁃ Single arm shrugs (right)
⁃ Single arm shrugs (left)
⁃ Dead lift
Mosey to Plank
Tabata #2
Legs
⁃ squats
⁃ Single leg lunges (right)
⁃ Single leg lunges (left)
⁃ Calf raises
Mosey to Plank
Tabata #3
Arms
⁃ shoulder press
⁃ Curls
⁃ Merkins
⁃ Triceps extension (on back)
Mosey to Plank
Tabata #4
Abs
⁃ flutter kicks
⁃ Box cutters
⁃ Pickle pushers
⁃ Big Boys
COT
F3 Louisville 