Two showed in the gloom of St Mark this AM. (Travolta and Sopranno?)
Warm-up –
Started with a short warm up alone at first with some side straddle hops and a loop of the lot and then Amen showed.
We continued to warm up doing some more side straddle hops and carrot pullers
Workout –
5 rounds 5 reps IC w/ cinder block – Curls/Squats/Overhead Press/Skull Crushers/V-ups
Run to first point of the star – Steps in front of church (broad jump 3 steps at a time repeato 5 times)
Back to Cinder Blocks (Center of star)
5 rounds 6 reps IC w/ cinder block – Curls/Squats/Overhead Press/Skull Crushers/V-ups
Run to second point of the star – Wall in back of church – 10 wall hops
Back to Cinder Blocks (Center of star)
5 rounds 7 reps IC w/ cinder block – Curls/Squats/Overhead Press/Skull Crushers/V-ups
Run to third point of the star – Gym entrance – Rocky Balboa's X 20
Back to Cinder Blocks (Center of star)
5 rounds 8 reps IC w/ cinder block – Curls/Squats/Overhead Press/Skull Crushers/V-ups
Walk to fourth point of the star (Farmer carry extra cinders) – 10 pull-ups
Back to Cinder Blocks (Center of star)
5 rounds 9 reps IC w/ cinder block – Curls/Squats/Overhead Press/Skull Crushers/V-ups
Walk to 5th point of the star (Farmer carry extra cinders first) – Run up to opposite entrace from pull-up bars and 10 HR merkans
Back to Cinder Blocks (Center of star)
Recover – Recover
Thanks for the company Amen!