Preamble:

Turned on the QOTSA and got down to business.  Had to adjust as we went since these badasses move quick.

Warm-O-Rama:

15 side straddle hop

15 weed pickers

15 squats

Quick round of tossing the medicine ball

The Thang:

Circuit exercise with rotations timed by the first exercise:

Round 1:

– Jump rope x 150

– Kettle bell deadlift

– Medicine ball lunges

– Sit ups with 20lb plate

Every one did 5 burpees before starting round 2

Round 2:

– Farmer carry with kettle bell

– Medicine ball thrusters

– Step ups with 20lb plate

– Merkins

Everyone did 10 burpees before starting round 3

Round 3:

– Overhead carry with medicine ball

– Kettle bell swings

– Good mornings with plate

– Dips

Everyone did quick run + 10 burpees before starting round 4

Round 4:

– Jump rope x 100

– Single hand row with kettle bell

– Partner medicine ball tosses

Everyone did quick run + 10 burpees

COT:

We prayed for healing for our country and for Lil John’s son.

Naked-Man Moleskin:

Thanks for making my first Q run smoothly guys.