Another beautiful Monday morning for beat down. Ten men showed up to grow and get stronger, including 1 FNG.
The Warmup COP:
-SSH x 30 IC
-IW x 30 IC
-PP x 20 IC
-Arm Circles x 30 IC (15 ea. dir.)
-J-Lo’s x 20 IC
…grab your rock….oh wait, now we have 11.
First Round (con Rocca):
-Shoulder Press x 20 IC
-Curls x 20 IC
-Rows x 20 IC
-Squats x 20 IC
Second Round (con Rocca):
-Shoulder Press x 20 IC
-Curls x 15 IC
-Rows x 15 IC
-Squats x 15 IC
Boss Keene wants his rock pile moved…let’s move the rock pile…the pack moved the rock pile four times. They worked hard and deserved a break. Have a seat, in the people’s chair with your rock. After a minute, take a break and shake it out. Let’s do it again, this time with 10 shoulder presses IC and 10 curls IC. Break time’s over…
Third Round (con Rocca):
-Shoulder Press x 20 IC
-Curls x 15 IC
-Rows x 15 IC
-Squats x 15 IC
Send your little friend home, back to the rock pile. Now let’s find some grass for a lil Mary.
-LBC x 40 IC
-Hello Dolly x 30 IC
-Flutter Kicks x 30 IC
-Putin Twists x 20 IC
Mosey to the SF. Countoff, namerama, a lot of detailed announcements, prayer and we’re out…
