4 Men joined me for some upper body maintenance, time to get after it!
Warmup:
1. SSH IC x 20
2. Windmill x 10
3. Monkey Humper x 10
4. Cotton Pickers x 10
5. Run up LBH back to playground
Thang:
Grab a Block:
1. Tri’s: Scull Crusher IC x15
2. Bi’s: Curl for Girls IC x 15
3. Pull: Bentover Row’s IC x 15
4. Push: Shoulder Press IC x 15
Bodyweight:
1. Tri’s: Dips x 15 OYO
2. Bi’s/Back: Pullups x 12 OYO
3. Push: Merkin’s IC x 10
4. Pull: Austrailian Row’s x 15 OYO
Run up LBH, 15 WWI’s, back to playground
1. Tri’s: Scull Crusher IC x15
2. Bi’s: Curl for Girls IC x 15
3. Pull: Bentover Row’s IC x 15
4. Push: Shoulder Press IC x 15
1. Tri’s: Dips x 15 OYO
2. Bi’s/Back: Pullups x 10 OYO
3. Push: Merkin’s IC x 10
4. Pull: Austrailian Row’s x 15 OYO
Run up LBH, 15 WWI’s, back to playground
1. Tri’s: Scull Crusher IC x10
2. Bi’s: Curl for Girls IC x 10
3. Pull: Bentover Row’s IC x 10
4. Push: Shoulder Press IC x 10
1. Tri’s: Dips x 15 OYO
2. Bi’s/Back: Pullups x 8 OYO
3. Push: Merkin’s IC x 10
4. Pull: Austrailian Row’s x 15 OYO
Run up LBH 15 WWI’s run to parking lot
Mary:
LBC’s x 20 IC
American Hammer about 45 seconds to finish out:
Reflection:
Proverbs 24:5
“A wise man is full of strength and a man of knowledge enhances is might”
I take this to mean we should always strive to be smarter, stronger, faster and better every day.
Thank you all for working hard today! FNG-1 is Pesci, thanks for showing up, hustling and sweating with us this morning, welcome sir!
Have a good one y’all, go get after it!
Strudel