Lovely 50 degrees and clear for our workout.
DISCLAIMER
COP
Active warmup to the pull-up bars with coupons.
THE THANG
Divide the group in two, A and B start different sets and then switch.
10 burpees, shuttle run (50% effort down, 80% effort back between light poles)
SET 1 – counting lead by different PAX
- 3 sets x 8 hand release diamond merkins (or modify to your ability – decline, regular, incline) with full extension
- 3 sets x 8 body rows (or modify to your ability – horizontal, legs tucked, incline)
10 burpees, shuttle run (50% effort down, 80% effort back between light poles)
SET 2 – counting lead by different PAX
- 3 sets x 5 Pullups (or modify to your ability – chinups, negatives, dead hangs)
- 3 sets x 5 weighted split squats (or 5 weighted step ups), 1x each leg (or no weight depending on ability)
10 burpees, shuttle run (50% effort down, 80% effort back between light poles)
SET 3 – counting lead by different PAX
- 3 sets x 10 – hanging leg raises (or modify to your ability, tuck knees, straighten legs, etc.)
- 3 sets x 10 – American hammers with Coupon (modify as needed – legs down, arms tighter in, further out, more weight, etc.) DO NOT ROTATE YOUR BACK
Mosey back with coupons.
MARY – NO MARY
CIRCLE OF TRUST
PRAYER
MOLESKIN
Donatello is rucking….somewhere.
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