Six pax arrived at Muscle Beach to find a substitute Q this morning … and no, it wasn't G-Rip.
Warmorama:
Arm circles (need to warm up those shoulders), SSHs, TS, and some misc stretching
The Thang:
a. Lunge Curls / Squat Press / Skull Crushers
b. Plank Single Arm front extensions (alternating) / Plank SA side extensions (alt.) / Supermans
c. Bend (or is it Bent?) over rows / Tri-kicks / Upright row
d. Overhead Pull Crunch / Boat Press / Bridge Fly
We did 3 sets of 20 reps each (except for group b where we audibled to 10)
Moleskin:
- As always, thanks to Natty for bringing the tunes
- Maybe Q was a little ambitious on the plank arm extensions and weighted Supermans – feel the shoulder burn
- Seems like Natty has some exciting brew-related shenanigans brewing …
- Morning workouts allow for earning of wine and pasta at the local watering hole (Brusco's) – great to see you out tonight, BOF!
- Thanks to El Tigre for the opportunity to lead! That's Spanish for "The Tigre" – the man's a beast
- Strong work men!
- It was an honor to lead