Acrons dropping like rain drops in the hood waitning for my ride.
Started out with a warm up (side straddle hop, 10 push-ups, storm troopers, 10 push-ups, windmills and finally 10 more push-ups)
Ladder for main workout:
10 pullups followed by run across out field to chain link fence and back
10 pullups plus 20 hand release push-ups followed by run across out field to chain link fence and back
10 pullups plus 20 hand release push-ups plus 30 skull crushers followed by run across out field to chain link fence and back
10 pullups plus 20 hand release push-ups plus 30 skull crushers plus 40 squat to press followed by run across out field to chain link fence and back
10 pullups plus 20 hand release push-ups plus 30 skull crushers plus 40 squat to press plus 50 swings followed by run across out field to chain link fence and back
Broke into groups of 3 – 2 runners ran around softball field 3rd person grab kettle bells and farmer carry to meet 2 runners. 1 of the 2 runners farmer carry back other runner do the loop again.
Back to front of church. 10 Burpees in cadence.
Recover – Recover
Thanks for the opportunity Bam Bam see you guys next time.