10 Pax on a cool clear morning
DISCLAIMER
PRAYER
Warm up COP
15 – Side Straddle hop in cadence
10 – little baby arm circles forward
10 – little baby arm circles backward
The Thang
400m run
Round 1
Corner 1 – 10 pushups
Corner 2 – 20 sit ups
Corner 3 – 30 lunges
Corner 4 – 40 air squats
Round 2 Burden carry
Corner 1 – 10 overhead press
Corner 2 – 20 curls
Corner 3 – 30 rows
Corner 4 – 20 lungs with block then 20 front squats with block
Round 3
Corner 1 – 10 pushups
Corner 2 – 20 sit ups
Corner 3 – 30 lunges
Corner 4 – 40 air squats
Round 4 Burden Carry
Corner 1 – 10 overhead press
Corner 2 – 20 curls
Corner 3 – 30 rows
Corner 4 – 20 lungs with block then 20 front squats with block
400m run
6MoM
Return to parking lot doing farmer carries and burpees
15 – Pushups
CIRCLE OF TRUST
PRAYER
MOLESKIN
Wilbur said the workout was saucy
ANNOUNCEMENTS
Next Wednesday Feb-5th breakfast at??? Chicken Fil-A on Stone Drive?? Time?? Look for more details on slack.
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