Warm up

Foot drills

Concrete to concrete on each


20 calf raises each (forward, out, in)

20 toe raises each (forward, out, in)


3 rds

25 banded ham curls

15 Spanish squats

10 high pulls each arm


“Hey Billy bob, you thinking about calling some dinosaurs?”

Every 6 minutes for 30 minutes

12 pull ups

8 burpee bar hops

Run to Seneca and back

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