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



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