Push, pull, repeat (and that’s not what she said)

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.