Warm Up:

• March-in-place (in cadence)
• High-knees (in cadence)
• Butt-kicks (in cadence)
• Heisman’s (on my up)
• Double Heisman’s (in cadence)
• Side-straddle hops
• Frankenstein’s
• Willie Mays Hayes
• Buns of Steel! (don’t ask…)
• Good mornings

Heavy Warm Up:

• Slow squats (in cadence)
• Pulse squats (in cadence)

(Hold the Squat Position): 

• Sir Fassio arm circles
• Seal claps
• Overhead claps
• Hallelujah’s
• Moroccan Night Clubs
• Tighten the circle, do Slam ball passes in squat position
• Green Sally Up (the whole 3min 25sec):

The Workout:

Session 1, Round 1

• (25) STRAIGHT CALF RAISES

Stadium Stairs

• Lateral duck walk w/ squat (right lead)
• Lateral duck walk w/ squat (left lead)
• 1 flight walking kickbacks singles
• 1 flight walking kickbacks doubles

Session 1, Round 2

• (25) INWARD CALF RAISES
• Rinse and repeat stadium stairs

Session 2, Round 1

• (25) OUTWARD CALF RAISES
• (1) flight stadium sprint singles
• (1) flight stadium sprint doubles
• (2) flights stair burpee/pushup combo

Session 2, Round 2

• (25) STRAIGHT CALF RAISES
• Rinse and repeat stadium stairs

Session 3, Round 1

• (25) INWARD CALF RAISES
• (1) flight walking lunges singles
• (1) flight walking lunges doubles
• (1) flight crossovers left
• (1) flight crossovers right

• (1) flight in-n-out jumps singles

Session 3, Round 2

• (25) OUTWARD CALF RAISES
• Rinse and repeat stadium stairs

Session 4, Round 1

• (1) flight side shuffle left
• (1) flight side shuffle right
• (1) flight two foot jumps singles
• (1) flight two foot jumps doubles

No Mary…have a nice day.

Announcements:

• Travis Manion Foundation this weekend: https://www.travismanion.org/events/manion-wod/f3-south-wake/
• Rubiks’ Friday Night street outreach ministry tonight, 4/26 and every 4th Friday

Prayer:

• Safety and success for Rubiks’ street ministry 
• Safe travels to GA for Buffalo and his wife’s anniversary