Ex Machina

Preamble:

QIC decided to try his hand at a coupon WO and had the bright idea of including an e-Co Q to keep the PAX moving along. May/May not have been the best idea.

Warm-O-Rama:

Karaoke around the lot switching directions at half-way point  

OH Squats, 10 OYO

Good mornings, 10 OYO

The Thang:

With an electronic timer keeping count and Tom Petty on the PL, 

Block 1: 3 Rounds

Alternating Fwd Lunge OH Hold – 30 sec per side (KB); 60 sec (Cinderblock)

KB Swings – 30 sec

Reverse Deficit Front Rack Lunge – 30 sec per side (KB) 60 sec (Cinderblock)

Bent Over Row – 30 sec per side

‘Merican Hammers – 30 sec 

*REST 30 sec*

After each round, 90 sec AMRAP: 

Plank to Pike Jacks x 5

Broad Jump to Backpedal x 5

Stop your grinnin’ and….drop your coupon, then, head for the pull-up station.

Block 2: 4 Rounds

Merkins x 30 sec

Air Squats – 30 sec

RDLs – 30 sec

Air Squats – 30 sec

Pull-ups – 1 min max reps (60# sandbag rows modified)

*REST 30 sec*

After each round, 90 sec AMRAP: 

Plank to Pike Jacks x 5

Broad Jump to Backpedal x 5

PAX got after it hard and were headed into final set when time was called and we headed back to where the flag would’ve been. A couple of rounds o’ Mary and time was up.

COT:

TAP’s for The Burn’s buddy, Clint, The Burn’s M for having to put up with said Burn (kidding) and for relief from serious back pain as well as personal growth. Missed the men on the road for business travel today, but, all thankful for the work we have.

Naked-Man Moleskin:

QIC had fun putting the work out together and hope that the PAX will be better physically and mentally for it. Sprocket out.