When: 10/16/2017
QIC: Grisham
The PAX: 18 redpillers.
Temp was perfect hovering around the mid-40’s.
Warm Up:
- Shoulder circuit to warm up
- Grinder PT (SSH, Deep Squats, SL Deadlifts, Lunges, ‘Mericans, Supermans, sit- ups, Car. Dry Dockers)
- 2X10 – 1 arm shoulder press w/KB, 1 arm row
THANG:
- Part I – Strength Work:
- 10 Handstand push-ups
- Partner up
- 5 X 10 – Underhand grip – row w/ coupon, feet up (1st set warm up w/ ft down)
- 5 x 10 ‘Mericans w/ coupon on back (1st set no weight)
Part II – Metcon:
Odd numbers start at swing set – 21/15/9 – KB Swings / Pull-ups, flutter will wait, then 50 sits ups
Evens start in pavilion – 21/15/9 burpbees / box jumps
Switch
MOLESKINE:
Great to see everyone this morning. Have a great week.