Kaiser VQs a HANGAR 1 original.

7/718

Hanger 1
VQ: Kaiser
PAX: Virus, Subprime, Turnimus, Mustang, Edison, Droid

STRETCHING

WARM UP LAP

EXERCISE 1
5 burpees
Bear crawl to 20
Crawl bear back to goal line
Sprint to 40yrd line W/ 20 modified V sit-ups
Run backwards

M5 burpees
Bear crawl to 20
Crawl bear back to goal line
Sprint to opposite 40yrd line W/ 20 modified V sit-ups
Run backwards

5 burpees
Bear crawl to 20
Crab crawl back to goal line
Sprint to opposite 20 yrd line W/ 20 modified V sit-ups
Run backwards

5 burpees
Crab crawl to 20
Crawl bear back to goal line
Sprint to opposite goal line W/ 20 modified V sit-ups
Run backwards

EXERCISE 2
12 Jump squats in cadence
12 Squat surrenders in cadence (six on each leg)
Sprint to 40yrd line, 20 LBC’s
Run backwards back to goal line

12 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite 40 yrd line, 20 LBC’s
Run backwards back to goal line

10 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite 20 yrd line, 20LBC’s
Run backwards back to goal line

10 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite goal line, 20 LBC’s
Run backwards back to goal line

EXERCISE 3
On track, start at corner.
Walking lunges ½ of curve
Sidle shuffle ½ of curve
Sprint straight
20 Merkins at corner

Walking lunges ½ of curve
Sidle shuffle ½ of curve
Sprint straights
20 Merkins at corner

Rinse and repeat to complete two laps.

EXERCISE 4
15 Low flutter IC
15 Low dollys IC
20 LBC’s OYO

15 High flutter in cadence IC
15 High dollys IC
20 LBC’s OYO

Finish with 1 minute plank

COT

Coffeeteria

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