Detroit combine

Cheatcode

The Combine

Warm up:

21s

1 burpee per person who messes up

Open/close gate

Imperial walkers

Arm circles

Calf stretch

Pidgeon w 1 min timer

Workout:

Run to Garfield elementary, take Hannah Ave down until you see it

Make sure to demonstrate running route

3 rotations: upper, lower, core

Corner by the benches: dips, step ups, and big boys

Corner by the circle: merkins, jump squats, American hammers

Corner by the play ground: burpees, Bonnie Blair’s, absolutions

Corner by the entrance: runners as timers. Running route: run the block

Hopefully each group takes 2-3 minutes, so each muscle group is done in 6-9 minutes, and then we will end around 5:55 to run back to AO