Muscles

Event Date

May 11, 2018


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!