We started the first day of April in the final blistering cold 20 degree day of 2019. It was cold, but we got moving quick. It was a total body blast with a focus on pull ups, my weakest point.
Pax – Tony Malito, PK, Worm (Q)
Warm Up-
Two laps around circle & simple stretches Spider Web Pull-ups – 3 sets with Spot
Thang #1
Heavy Circuit – 90 Second Each 2 Sets Total
15lb Dumbbell Chest Flys
45lb Front Raises
35lb Kettle Bell Single Arm Shoulder Press
35lb Dumbbell Single Arm Curls
Battle Rope
Elastic Band Chest Flys
Ruck Step Ups
Thang #2
Derkin’s on Swings
Spider Web Back-Rows 5 Sets of 10
Spider Web Pull-ups 1 set to failure
Flatter Kickers
COT
Early Birds Got-
WORM
F3 Louisville 