Preamble:

Crank up the 90s rock and let’s get into it.

Warm-O-Rama:

• 10x Weed Pickers
• 10x Windmills
• Arm circles

The Thang:

Tabata style circuit workout (1:45 of work, 15 seconds to rest and rotate).  4 Rounds

Round 1

1. Jump rope / Cinderblock lateral jumps
2. Medicine ball tosses
3. LBCs
4. American Hammers
5. Cinderblock presses from ground

Round 2

1. Jump rope / Cinderblock lateral jumps (swap exercises to do whatever you didn’t do in Round 1)
2. V Ups with half cinder / medicine ball
3. Merkins
4. Lunges
5. Curls with cinderblock

Round 3

1. Run
2. Kettlebell swings / Half cinder single arm rows
3. Big boys
4. Freddy Mercury’s
5. Skull crushers with cinderblock

Round 4

1. Run
2. Kettlebell swings / Half cinder single arm rows (swap)
3. Burpees
4. Jump squats
5. Thrusters with cinderblock

Upon completion of Round 4, PAX did reverse lunges until time was called.

COT:

Prayers for Sprocket’s friend Chris who is still battling covid.  Prayers for TopHat’s daughter in law Tori who is due any moment.

Naked-Man Moleskin:

Good workout to wrap up the week.  Thanks for pushing hard this morning.