YHC brought Bands to the AO as Bulkhead was still in knee recovery. 3 showed up and here is what went down.
COP
Bulkhead took the lead for the COP and we did 10 Imperial walkers, 10 hand release merkins, 10 alternating lunges, 10 sorpions, 10 reverse scorpions
THANG
YHC set up 2 stations with the 3rd being the timer of walking a lap Station 1(S1) – kettle bell swings S2- Jump Rope (Bulkhead did mountain climbers as a modification) rotate through all 3 stations. S1 – laps S2 – Set up curls with bands, S3 – Triceps rotate through all 3 stations, S1- Laps, S2 – demon crushers, S3 – lat extensions with bands.
We wrapped up and numberama, namerama, YHC took us out in prayer.
Great cool morning for a workout, see you in the gloom soon,