Hope you brought your tickets… to the GUN SHOW

Six pax came out to a balmy morning to earn their tickets to the Gun Show (i.e. this Q was intended to be very arms/upper body focused)
DISCLAIMER
COT
Warm up (IC):

• Hillbilly squat walkers (x15)
• Motivator from 7
• Willy Mays haze (x15)
• Don Quixote (x15)
• Arm circles (x20, f&b)
• Merkins (x5)

  THE THANG

ROUND ONE:

 

Starting at big stands:

Decline merkins (x30)

Hold plank for 60 sec, mosey to next location

Dips at the blue monster (x20)

Hold in up position for 60 sec, mosey to next location

Incline merkins at side benches (x30)

Hold for 60 sec, mosey to next location

Curls with cinder blocks (x30)

Hold 90 degrees for 60 sec

Run a lap (first half backwards, second half forwards)

ROUND TWO:

Starting at the big stands:

Step ups (x30)

Hold squat for 60 seconds, mosey to next station

Body rows (x30)

Hold up for 60 sec, mosey to next station

Split squats (x15 each leg)

Hold Sphinx plank 60, mosey to next station

Over head press with cinder block (x30)

Hold over head for 60 sec

Lap (half backwards, half forwards)

 

Repeat round one, but reduce reps and hold times by 1/3

MARY
Insert information about any additional post-THANG work (if applicable).
CIRCLE OF TRUST
PRAYER