Three of us got up and got after it, sore hamstrings are the result and proof we did some work.
Warmup:
1. SSH 20 IC
2. Windmill 10 IC
3. Monkey Humper 10 IC
4. Cotton Picker 10 IC
5. Copper Head Squats 10 IC + Ham and Thigh stretching
The Thang:
LBH Hill Run + 10 Burpees, run to play ground (Push)
1. 10 Merkins IC
2. 10 Skull crushers IC
3. 10 Shoulder Presses IC
4. 15 Dips OYO
LBH Run + 10 Burpees, return to playground, grab a block (Pull)
1. 12 Pullups
2. 10 Hanging Rows
3. 10 Block Rows IC
4. 15 Curls for Girl IC
LBH Run + 10 Burpees, to Parking Lot (Legs)
1. 20 Squats OYO
2. Front Lunge to the top, mosey back
3. Side Lunge half way up, turn 180, to the top, mosey back
LBH, Run to playground
1. 10 Pushups IC
2. 10 Skull Crushers IC
3. 10 Shoulder Press IC
4. 15 (or max) Dips OYO
LBH run, back to playground
1. 10 (or max) Pull Ups
2. 10 Hanging Rows
3. 10 Block Rows IC
4. 10 Curls for Girls IC
Mary:
1. Bent Leg twists, 10 IC
2. Superman: 10 IC
3. American Hammer, to 6:15
Reflection:
Proverbs 14:23
All hard work brings a profit, but mere talk leads only to poverty.
-We all have to do the work, talk is cheap.
Moleskin:
Theuss and Shirly always work hard, no complaints just doing the work. It's a pleasure to lead these guys, thank you for the hustle.
Strudel