We started with a 10 to 12 minute build which included 4x Perfect Stretch, 6x Lunge, 8x Sit Ups and 10x Ring Rows. We then moved outside for the Proficiency portion of the workout. We started with Agility Bear Crawl then Ran around the parking lot (230 Meters) then Plate Hop. First pass we did 1 foot at a time, second pass we did two feet at a time, third time was Stepping Backwards and then the fourth was Hop Over Each Plate) then 10x Air Squats and do it again and again and again (4 rounds).
We then moved on to the main workout. We had to do 5 rounds of 40x Jumping Jacks, 30x Bicycles, 20x Goblet Squats, 10x Push Ups, and 5x Burpees. In between these rounds we had to go outside and grab a sandbag (Frodo) and carry him to the next cone and then walk lunge back to the gym. If you made it to the final round you had to go get Frodo from the fifth cone and then lunge walk back with him. It was grueling workout but enjoyable. I always love being Sam and helping Mr. Frodo. And if you notice on the right side of the board you'll see a count of how to pronounce the word Shelob... Love my gym.
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