At the request of Iron Horse the Q reduced the amount of crawling to the bare minimum, Not!
Warm Up
Usual suspects:
WM, TS, ST, CP, MC, D/U Dog, CR.
Main Thang
Stairway to Eleven
Short Mosey lap
KBs:
IC x 10; Curls 1/2 to level then level to up, full curls, Palm down curls.
Chest Press, SC, Ribbons High, Middle, Low. Upright Rows, Dead LIFTS, Sumo Squats, Walmarts, Rock a’ Bye, Swings.
KBs at first white line, mosey to 2nd line and back do 5 burpees w/kb, repeat cycle with Quadraphilla, high steps to top of PL do dips on fence rails.
Grand Finale: BC dragging kb after 4 drags +1 merkin till reach 10.
Back to LP.
Mary
LBCs, low flutter
Pray out. Thanks for showing.