Fast, Slow, No-Go

Neckrolls, Arm circles, Tappy taps, Downward dog, runners stretch, pigeon

Set up on the goal line. All exercises OYO timed for 5 minutes each. Do ten reps fast, ten reps slow and back to fast again, continue until failure “No-G0” then recover with a run to the 50 and back. Continue for five minutes.1)Merkins – run to the 50 and back. Repeat until time expires

2)OH press with coupon to failure – run to the 50 and back
3)Curls – to the 50 and back
4)Dips or tricep extensions – to the 50 and back
5) Last set do each exercise until failure running to the 50 and between each.

Big boys, crunches, superman hold