Where in the world…..

Date: 08-12-2019
Time: 0530
AO: Higgins
Pax: Fire Drill, Zebra, Goldstar, Cobra, Tails, and newly minted Carmen San Diego
Q: Wilson

Warm up – 20 reps (more or less….) of:

• SSH
• Imperial Walkers
• Cotton Pickers
• Windmills

The First Thang – rotate through

• 50# Farmers Carry
• Sand Bag Round the World
• 25# Club Bell Squat
• 7# Sledge Hammer Tire Smash
• 25# DB Snatch
• 50# Goblet Squat
• Plank

The Second Thang – rotate through

• Bear Crawl/Crab Walk
• 25# Triceps Extension
• Tire Jump
• Sandbag Curl
• Superman
• Al Gore

Mosey round the parking lot.

The Final Thang – rotate through

• Monkey walk
• Side Plank Right/Left
• Concentration Curl
• Sandbag Squat
• Hollow body
• Incline Merkin

Stretch

Count-o-Rama
Name-o-Rama
BOM/COT

YHC,

Wilson