AO: bigball
Q: Postman (Scott Colby)
PAX: Cannon Ball (Sam Crockett), Cornhole, Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 5
WARMUP:
Q: Postman (Scott Colby)
PAX: Cannon Ball (Sam Crockett), Cornhole, Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 5
WARMUP:
the usual
THE THANG:
At Bigball Stairs
3 sets of pullups and stairs
12 pullups
Run stairs
9 pullups
Run stairs
6 pullups
Run stairs twice
At amphitheater, 3 sets of rows and stairs
20 rows
Run Stairs
15 rows
Run Stairs
10 rows
Run Stairs
At Church parking lot
45-15 intervals
Thrusters
Reverse lunge to curl
Sumo squat high pull
Chest press with glute bridge
Mountain jumper merkins
2 rounds
Finisher
50 biceps curls
50 triceps extenstions
25 overhead press
25 ranger merkins
25 skull crushers
MARY:
ANNOUNCEMENTS:
COT: