FNG-1 is Gumbo. Nice work finishing up. FNG-2 is Jack Pine. Way to push it hard today.
Pleasure to lead as always. Aye!!
DISCLAIMER
WARMUP
20 x SSH (IC)
10 x Squats (IC)
15 x Cotton Pickers (IC)
10 x Toy Soldiers (IC)
Arm Circles forward, backwards, to the front and overhead
THE THANG
Zamperini to the front of the gym.
Starting at the curb by the gym, conduct a set of each exercise and specified reps then kettlebear to each horizontal parking lot line towards the top of the parking lot. Four stations total from bottom to top. Once at top station (4th) is completed, Zamperini back to the curb. Repeato reducing by two reps per exercise each round (10, 8, 6, 4)
10 KB Merkins (alternate R and L—e.g. station 1 R, station 2 L, station 3 R, station 4 L)
10 Squats
10 Curls 10 Shoulder press (alternate R and L—e.g. station 1 R, station 2 L, station 3 R, station 4 L)
10 Quadfectas
RND 2
8 KB Merkins (alternate R and L—e.g. station 1 R, station 2 L, station 3 R, station 4 L)
8 Squats
8 Curls 10 Shoulder press (alternate R and L—e.g. station 1 R, station 2 L, station 3 R, station 4 L)
8 Quadfectas
Rnd 3, Rnd 4
MARY
LBC (IC) x 20 OYO
REFLECTION