4 Strong @ Blender

Event Date

Nov 12, 2019


4 showed in the wet pre-artic gloom.

Warm up – 

Side Straddle hop, Windmill, pickers and Troopers

Work out – 

Ladder work out rung by rung (After a new rung is added run to sign and back)

5 Burpees – run

5 Burpees – 10 Squat Press –  run

5 Burpees – 10 Squat Press – 15 Curls – run

5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – run

5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – 25 KB Swings – run

5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – 25 KB Swings – 30 Squats – Run Long Lap – head down ladder

5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – 25 KB Swings – run

5 Burpees – 10 Squat Press – 15 Curls – 20 Skull Crushers – run

5 Burpees – 10 Squat Press – 15 Curls – run

5 Burpees – 10 Squat Press –  run

5 Burpees –  run

Cool Down – 

V-ups with KB (x 10 IC) – KB press on back (x 10 IC) – Flutter kick (x 20 IC) – B press on back (x 10 IC)

1.5 Minute elbow plank.

Proud to lead these boys in the AM good to see all who made it.

Thanks for opportunity 2Buck!