Warm O Rama: Mosey around parking lot, SSH x50, ISH x20, Windmill x15, Girl Fight x20, Michael Phelps x20
The Thang: 4 Light post exercise
1st Round:
1st light post: 10x Kettle Bell Swing, Zamperini 2nd LP
2nd light post: 20x Kettle Bell Swing, Zamprini to 3rd LP
3rd light post: 30x Kettle Bell Swing, Zamperini to 4th LP
4th light Post: 40x Kettle Bell Swing
2nd Round:
4th light post: 10x Shoulder Press, Right Arm Zamperini to 3rd LP
3rd light post: 20x Shoulder Press, Left Arm Zamperini to 2nd LP
2nd light post: 30x Shoulder Press, Right Arm Zamperini to 1st LP
1st light post: 40x Shoulder Press
3rd Round:
1st light post: 10x Sumo or Regular Squat, Zamperini to 2nd LP
2nd light post: 20x Sumo or Regular Squat, Zamperini to 3rd LP
3rd ligth post: 30x Sumo or Regular Squat, Zamperini to 4th LP
4th light post: 40x Sumo or Regular Squat, Zamperini
4th Round:
4th light post: 10x Merkin, slide forward your KB, 20x Merkin, 30x 40x.
All pax line up indian run, each pax will did battle rope then back to indian run. we did about 3 laps around parking lot
KB/Rope: All pax do exercise 20x Skull crusher, 20x Shoulder Press, 20x Front row raise, 20x Full Curl, 20x Low Curl, 20x High Curl while pax takes turn to do 10x battle rope.
Curb: Backward/Forward Bear Crawl to end line do 15x Shoulder press, 10x Merkin, 10x each One Arm Shoulder Press, 10x CCD
Mary: Mason Twist x20 with or without KB, Low Flutter x20, Edward Scissors Hand x10 each side, Touch Them Heel x20, Home to Marge 3x
Moleskin:
Great workout to start the Monday and Great work brothers!
Thank you GG for taken out in a prayer.
Mumblechatter was minimal this morning. must be shoulder workout.
Thank you Omega for allowing me to Q.
Always an honor to lead.
Titan out!