COP rolled up to a group of dudes ready to chatter….a lot, like through the whole workout. It was good
stretch, warmarama, dojo dan then
THANG
DO EACH ex 1x all the way through, rinse and repeat for total 3x
1 30 sec break between set 1 and 2 then no break
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
COT
number/name arama, announcements, yhc brought us out
privilege and pleasure gents