THE SCENE: 29*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap out to West Hills Elementary, 20 merkins 20 squats. 20 curls and 20 lunge presses.
Head back and stop at pavilion, 20 step ups, 20 Turkish get ups. 20 Merkin pull thrus, 20 hammers
THA-THANG:
Back to parking lot, grab sandbags and head up to base of Lovers.
Bear crawl and crawl bear between cones, then five rounds
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5 sandbag clusters
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10 hand release merkins
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10 squat raises
Sandbag loop up Lovers and back
Crab walk and walk crab at cones, then three rounds
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10 sandbag deadlifts
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15 Ruck curls
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15 tricep extensions
2 loops up Lovers
Side walk to cone and back, then one round
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15 sandbag complex (strict curl, clean, squat, OH press)
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20 flutters
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20 merkins
Three loops around Lovers
MARY:
20 flutters
10 sit up presses
10 flutters
5 sit up presses