Warmup
20 IC Side straddle Hops
10 IC Mountain Climbers
10 IC Merkins
parking lot indian (PC Native American) run W/KB last man did 5 Merkins.
THE WORK
20 OYO(on your own) KB Swings / 10 IC Deadlifts
10 IC Goblet Squats / 10 IC Sumo Hight Pulls
Sprint to the top of parking lot run back
10 IC Skull Crushers / 10 IC Atlas Swings
10 IC Curls / 10 IC Bent over rows
Run 25 yards to flip tire in field then run back while pax gold bell overhead
10 IC Merkins / 10 IC Chest Press flutter kicks
20 OYO Step-ups / 20 OYO calf raises
5 burpees
20 OYO(on your own) KB Swings / 10 IC Deadlifts
10 IC Goblet Squats / 10 IC Sumo Hight Pulls
Sprint to the top of parking lot run back
10 IC Skull Crushers / 10 IC Atlas Swings
10 IC Curls / 10 IC Bent over rows
Run 25 yards to flip tire in field then run back while pax do imperial storm troopers
MARY
20 IC LBCs
20 IC Flutter Kicks
20 IC American Hammers
Reflection
The Lord is my strength and song, And He has become my salvation; He is my God, and I will praise Him; My father’s God, and I will exalt Him.
Exodus 15:2 NKJV
sorry for being late… been a busy day for me!