Rocky Workout

2 pax 40 degrees light rain!

DISCLAIMER

Army PRT WARMUP
THE THANG
TIRES,Merkins, Circuits MMA Training

Mosey to the tires!

4 X 25m tire flip /5 Merkins in Cadence

Mosey to circuit training

2Times

10 sandbag deadlift

10 ball slams

10 ball over head throws

10 1 arm KB swing

5 Merkins in cadence

MMA:

2 x 50 jab cross

2 x 50 hook uppercut

50 each side front kicks CE0F7DFC-A46D-47AE-8A9C-8C4E550952EF

MARY
Post workout ARMY Recovery drill
CIRCLE OF TRUST
PRAYER
MOLESKIN
Thought of the day was challenge your body everyday! Think if new ways to be a better person! If it wasn’t for fitness and brotherhood saved my life and marriage with my struggles of PTSD.  Watch out for your buddies.  Even though you don’t see them at training you still have that bond and relationship with them.
ANNOUNCEMENTS
Crossfit 18.4 coming out keep working on those FNG’s