Earlie in the Morning – from Heisenberg
New Orleans
Earlie in the Morning – from Heisenberg
New Orleans

Earlie in the Morning – from Heisenberg

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Date:2024-03-17
QIC:Heisenberg
PAX:Ballast, Catfish, Fracsac, Heisenberg, Monopoly, Mr Rodgers, Triple Shift, Wapner

Warm up
Grass Grabbers 10, Windmills 11, Imp Walkers 11, 5 burpees OYO, Deep Sea Diver (descending shoulder taps starting with 8 top step of Noma. 5 burpees OYO
The Thing
With the “Irish/Celtic/Sea Shanties” playlist from Amazon Music loaded we began 30 rounds of Tabata 40 seconds work 25 seconds rest. Stations 1. Step-ups 30lb ruck, 2. Dumbbell Curls using one foot on a stability pad, 3. 60lb Sandbag rows, 4Morrocan Night Clubs with 2.5 lb. egg weights,5. Heavy Jump rope, 27lb Kettle bell rows, Speed Rope, 20lb weighted Sit-ups.
The Wrap up – 3 Sunday Mornings and 10 burpees OYO
Welcome first timer Mr. Rogers
COT