Preamble:

Starting to get a little lonely on Friday’s….

Warm-O-Rama:

Quick warm up including:

• 10 x Weed Pickers
• 10 x Toy Soldiers
• Arm circles

The Thang:

Four corners workout with 3 rounds.  At each corner, complete 25 reps of the prescribed exercises.  Then carry your cinderblock to the next corner using the specified carrying method.

Round 1

• 25 Deadlifts
• 25 Swings
• 25 Rows
• Rifle Carry

Round 2

• 25 Ground presses
• 25 V Ups
• 25 Curls
• Farmer Carry – Right Hand

Round 3

• 25 Squats
• 25 Lunges
• Farmer Carry – Left Hand

Finished up with a merkin circle of doom, LBCs, American hammers, leg lifts, and other exercises until 6:15 arrived.

COT:

Thanks to Spud for joining us from Cleveland.

Please sign up to lead coming up.  Lots of openings in July and August.