AO: the-equalizer
Q: Madoff
PAX: Cheney, Stripped, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 5
WARMUP:
20 SSH
Swoops
Side shuffle
Mozy to Smokehouse
Q: Madoff
PAX: Cheney, Stripped, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 5
WARMUP:
20 SSH
Swoops
Side shuffle
Mozy to Smokehouse
THE THANG:
EMOM – All moves target 20 reps – Went through series 2x
1. CMU thrusters
2. CMU goblet clean squats
3. OH press
4. CMU deadlift pullovers
5. CMU shoulder high pull
6. CMU OH March
7. CMU Alt Snatch
8. Plank hold (whole minute)
9. Half burpees and squat (12)
10. Rest
3 sets of 10 rep – Somersault Squats/Quad Killers/Weighted TN Rocking Chairs in cadence
MARY:
10x – Flutter Kicks, Gas Pumpers, Suitcase Crunch
ANNOUNCEMENTS:
None
COT: Reminder that self-care and caring for our health should be a prioritized part of our serving our families and those we love.