7 showed up at The Hill for a humid and sweaty 70 degree morning to get better together.
PAX: Frugal Macdoogal (QIC), Moneyshot, Vegemite, Cinderella, Shank, Hambone, FNG Slugs & Bugs
WOR:
Mosey to the football field
SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Seal Claps x 10, Overhead Claps x 10, Merkin x 1, Squat x 1, Jog to goal line.
THANG:
- Broad Jump x 20 yards then sprint 80 yards to other end zone
- Rinse and Repeat
- Mosey to the Amphitheater and grab small dumbbells from the weight room
- 11s:
- Weighted AJ
- Farmers Walk to the top of the stairs toward quad
- Weighted Burpees
- Partner Up
- Partner One: Dumbbell Deadlift
- Partner Two: Run to the end of the sidewalk and back (around 320 yards)
- Rinse and Repeat
- One Minute Dumbbell AMRAPS
- Curls
- Forearm Curls/Reverse Forearm Curls
- Shoulder Press
- Chest Flys
- Press
- Shoulder Raises
- Weighted Wall Sits
Return weights and mosey to the top lot
Flutter kicks and toe touches till all in
COT
Great work guys!
Always a pleasure to lead.
Frugal