Morning started off right – with a pre run to the AO with Popalock. I appreciate the push from POP the COP. Ran to the AO Set up a simple loop to help get mileage but I was surprisingly gassed on the shoulders too!
We did a warmup COP SSH, Lunge around the clock, Roaches, and Jlos
Then went to the shelter
In chalk- 10 Hand release merks, 20 shoulder taps, 30 dips and 40 russian twist
The loop went from shelter to rows (x 20) then around the track to the pull ups (amrap)
then back to shelter. I completed 4 full loops – many pax completed 5.
Then back to the flag for a 3 min of Mary sesh. LBT, penguins, freddies, plank jack, dying bug.
Just want to get some mileage in and something for the body – focused on shoulders and core.
Always a please to lead!
We closed our COT with a prayer to accelerate our relationships.
