warm ups
SSH X 20 IC
imperial walkers x 20 IC
Abe vigodas x 20 IC
SealmJacks x 20 IC
Mosey to the Rock pile for extra heavy stones for strength work, all work in cadence
Part 1
Circle up
5 rounds
Sumo Squat – 10x
Deadlift 10x
Clean and Prezs 10x
Part 2
Cardio work, 5x rounds
Starting at road,
Run to levee base
Bernie up the hill
10 merkins to side plank, 2 push ups, plank left/right is one.
Reverse bear crawl down other side
10 jump lunge-L/R is 1.
Run to top, hold 20 second static’s wife pleaser 5x
Run down to road, 20 LBC
Wrap up
Back to heck stones, on our six
3 sets or 5 pullovers or tricep extensions, last set is a max out
mosey back to “flag” COT, prayer, totally forgot to take a pic for Cash. I think I forgot another member, not sure.
