DJ Scrappy in the House!


Also present was Bubble Wrap.

DonHo came in very sweaty from his Standard.

Warmup

  • Slow Mosey around parking lot
    • High Knees
    • Butt Kickers
    • Carioka
  • SSH 20 IC
  • CP 10 IC
  • WM 8 IC
  • MC x 10 IC

Main Set

  • Drill Instructor – Each called out randomly on command
    • “On your face” – Plank
    • “Down/Up” – Merkin (some pauses… some not)
    • “On your six” – with feet 6” off ground
  • Block Work
    • Swing 20 OYO
    • Chest Press x 20 IC
    • Curl x 10 IC
    • Shoulder Press x 10 IC
    • Squat x 10 IC
    • Skull Crusher x 8 IC
    • Up-right-row x 8 IC
    • Lawn Mower x 8 IC R/L
  • Suicides
    • Using the 4 basketball goals
    • Merkin x 5 OYO at each goal
  • Block Work
    • Repeato of first set
  • Suicides
    • Repeato w/ 1 Burpee at each goal
  • Block Work
    • Repeato of first set
  • Blockee w/ Slides
    • Using bus lines, do a Blockee then slide block to next line
    • 14 lines

Mary

  • Took turns until…

Recover Recover

Nice work men! DJ Scrappy made the workout with his amazing tunage!