AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Swanson
FNGs: None
COUNT: 3
WARMUP:
The usual
THE THANG:
Some walking lunges and burpees on the ramp
Q: Postman (Scott Colby)
PAX: vanilla, Swanson
FNGs: None
COUNT: 3
WARMUP:
The usual
THE THANG:
Some walking lunges and burpees on the ramp
Main Circuit:
Used our rucks for weight:
Run up the ramp
20 merkins
30 squats
15 mountain jumpers
5 OH press
Keep going up ramps
At each ramp, same circuit except add 5 reps to the OH press
Did 5 rounds
Then we did several ramp sprints
Finished with a 4 minute circuit:
5 bulgarians ea
5 dips
5 upright rows
Each round add 5 reps to each exercise
AMRAP for 4 minutes.
MARY:
ANNOUNCEMENTS:
COT: