rolled up to find an aisle five sighting and a cold fricking morning.
COP-we got right to work with a warm up with some side, straddle hops, some little baby crunches and some dojo Dan.
THNANG
KB OH
DO EACH SET 3x
30 sec break in between each
Set1
Swing x16
Deadclean (squat W a clean 1 hand)x 16
Curl x20
Ww3 x16
Set2
Skull crusher x15
Goblet clean (squat w a clean 2 hand) x20
Single leg deadlift x 8 each leg
Halo x10 each way
Set3
lawn mower x20 each side
Thruster x20
Alabama prom x20
American hammer x 30 single
Set4
Bench press x 20
Lunges x 10 each leg
Merkin/dry dock pull thru x 12
Ponch brought us out
pleasure and privilege