Rainy Boiz // Falcon Hill // 3.10.20

AO: Falcon Hill

Date: 3.10.20

Time: 0530

Q: Swobbles

Pax: Goldstar, Nader, Stamp, Cobra, Ant Hill

Stretch/warmup:

Arm stretch

Quad stretch

Leg stretch

Cobra stretch

Arm kettle swings

Arm swings

Torso twists

The thang:

Block up

3 rounds:

Block Presses x 15 IC

Block Squats x 15 IC

Block Curls x 15 IC

Block Swings x 15 OYO

Burpees x 10 OYO

After round 1: Bruce Lee ab exercises x 15 IC

After round 2: Cardio in place – Side straddle hops, high knees, mountain climbers, side straddle hops x 15 IC

After round 3: Bruce Lee ab exercises x 15 IC

COT

Prayer

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