🔥 WARMARAMA
5 minutes of light movement:
1 minute: Side Straddle Hops
1 minute: LBCs
1 minute: Squats
1 minute: Merkins
1 minute: American Hammers
💪 The Thang
COP #1: Round of 48
48 Kettlebell Swings
48 Goblet Squats
48 American Hammers
COP #2: Round of 32
32 Kettlebell Thruster (16 per arm)
32 Kettlebell Lunges (16 per leg, holding KB in Goblet position)
32 American Hammers
COP #3: Round of 16 – Full Time
16 Kettlebell Snatches (8 per arm)
16 Kettlebell Deadlifts (8 per side)
16 American Hammers
COP #4: Round of 16 – Extra Time
16 Kettlebell Dead Bugs
16 Kettlebell Presses
16 American Hammers
COP #4: Round of 16 – PKs
10 Burpees (representing the keeper dive)
20 Mountain Climbers (representing the scramble for the ball)
Repeat 3 times with no rest between rounds
COP #5: The American Wall
Wall Sit Curls for the Girls
Wall Sit Above the Head Hold
MOSEY BTT🇺🇸
🧘 Mary / Cool Down
Circle up for core and stretching:
- Quarterfinals – 8 American Hammers
- Semifinals – 4 American Hammers
- Final – 90 second plank
🗣️ COT (Circle of Trust)
- Name-o-Rama
- Announcements
- FNG Auggie (Amardillo) joined us. Moved from Austin, TX. Had a transformation, both physically and mentally, and is on the road to big things.
- Sign up for Grow Ruck and 1776 challenge. See Slack for deets.
- US watch party at L WOODS tonight. Please RSVP with him.
- Prayer Requests / BOM (Ball of Man)
- For transformation.
- For clear eyes to see the right path and the physical grit to hike it.
- For the USMNT and the W.