September 17, 2018 – Higgins

AO: Higgins (Cloud Park)

Time: 0530

Q: Wilson

PAX: Cobra, Heater, Tails

Although humid and 73 degrees, the breeze made it comfortable. And once the light rain started, we forgot about the humitity.

Warm up:

• 30 SSH IC
• 20 Windmills IC
• Arm Circles Forward
• Arm Circles Reversed

The Thang:

Four workstations, with twenty seconds exercise, ten seconds rest as we rotated for five rounds, ten minutes each set:

Set 1

• Tail Gate Dips
• 20# Ruck Push Press
• 50# DB Goblet Squat
• 25# Triceps Extensions

Set 2

• 25# DB Left Arm Bent Over Row
• 25# DB Right Arm Bent Over Row
• Merkins
• LBCs

Group Planks, 2 sets 10 counts:

• High Plank
• Plank Right
• Plank Left
• Low Plank

Finished with

• Monkey Walk Right
• Monkey Walk Left
• Bear Crawl
• Crab Walk

COUNTERAMA
COT
NAMERAMA
PHOTO

YHC,
Wilson