Because I Was Inverted

Preamble:

Felt inspired Tuesday afternoon to complete a project (too many unfinished ones right now). Grabbed an old 6×6 and some pipe and went to work on a dip bar/inverted row attachment for our AO. Decided to field test prototype 1 in the gloom…

Warm-O-Rama:

SSH

Windmills

Toy Soldiers

Weed Pickers

Michael Phelps

Sun Gods

The Thang:

Pullup/Dip Bar Station:

1. Dips (x15), Elevated Split Squats on Bench w/Cinder laid flat (5 each leg) – Repeato for 10 mins
2. Inverted Rows (x15), Incline Merkins with Trail Bench or Dbl Cinders (x15) – Repeato for 10 mins
3. Single Leg Squat Pistol Squat with Dip Bar (5 each leg), Upright Rows w/Cinders (x20) – Repeato for 10 mins

Bathroom Station:

1. Mike Tysons (x15), Partner Leg Throwdowns (x15) – Repeato for 5 mins

Back to Flag:

1. Elevated Straight Leg Deadlifts/RDL’s on Curb w/Cinder (x20)
2. J Lo’s (x20)
3. Flutter Kicks (x20)

COT:

Personal Growth for everyone – watching the King, Queen, and Jester. Watch each other’s back. GrowRuck Sept. 9th, 2-weeks left on Rusty’s Leukemia Fundraiser. 

Naked-Man Moleskin:

Thankful for another day and for this group of guys.