Warm-Up
- Side Straddle Hops
- Dead Man Hang
- Cherry Pickers
- Roscoe’s Mom
- Merkins
- Fudd’s Wife
The Thang: Old Hundred Circuit
Set 1 – Legs (3 Rounds)
- 15 KB Swings
- 15 Goblet Squats
- 50 Calf Raises
- Mosey to the back of the school
Set 2 – Bench Work (3 Rounds)
- 20 Dips
- 20 Step-Ups
- 20 Decline Merkins
- Mosey to the playground
Set 3 – Core (3 Rounds)
- 20 WW III’s
- 20 American Hammers (DC)
- 30 Flutter Kicks
Pull-Up Rotation
- 1 PAX: 5 Pull-Ups
- Others: Burpees
- Rotate until all complete
- Mosey back to front
Finisher – The Bank
- 500 KB Curls (team total)
Announcements
- Boys of Summer Ultimate Football – Thursday
- VQ Week is coming, get on the Q sheet!
COT
Tzatziki closed us out with prayer.
