Warm up:
SSH 15X, Windmill 15X, TS 15X, Merkin timebomb 5-4-3-2-1, apollo ohno 20, jump squats 20, jump lunges 20
The Thang:
walking lunges with KB toward playground pull up bars, walking KB curls, walking KB shoulder press, walking KB skull crushers, walking KB around the world
Lawn mower pulls 20X, side lunge lawn mower 20x, KB pull thru in plank, 10 pull ups
Diamond Merkin on KB 10x, decline merkin 10x, KB chest press w low flutter 15x 8 pull ups
low curl 10x, high curl 10x, full curl 10x 6 pulls ups
KB shoulder press 15x, up right rows 10x, scorpion drydock 10x 4 pull ups
KB skull crushers 15x, dips 15x, 2 pull ups
KB skull crushers 15x, dips 15x, 2 pull ups
KB shoulder press 15x, up right rows 10x, scorpion drydock 10x 4 pull ups
low curl 10x, high curl 10x, full curl 10x 6 pulls ups
Diamond Merkin on KB 10x, decline merkin 10x, KB chest press w low flutter 15x 8 pull ups
Lawn mower pulls 20X, side lunge lawn mower 20x, KB pull thru in plank, 10 pull ups
bear crawl around playground
downward dog, upward dog, childs pose
walking lunges with KB back toward homebase pull up bars, walking KB curls, walking KB shoulder press, walking KB skull crushers, walking KB around the world
Mary:
W 20x, heels to heaven 15x, 1 min plank
Moleskins:
Solo standard by Einstein
AOL was super early with 5:25 arrival since he did not look at PB with 7am start unitl he was in the parking lot at 5:25
Jobe came in the wrong entrance but good thing he has a truck to make it easy to drive over the curb
Canuck had to take a running break in middle of workout to get in some mileage, others joined for a lap when I called bear crawl around the playground
Glad to see Isotoner out after continued EH from Moses and I
PAX liked it when the pull up count was going down but alot of BS calls when I started back up the ladder as pull up counts increased
Callahan thanks for taking us out in prayer
Einstein virgin Q tomorrow at paininsula!
Dont forget to sign up for the Christina Latini 8k!!!