Pax: PK, WeEdWaCkEr, Hotwheels, Tony Malito, Flounder(Q)
Weather: 63 and not Frozen for the first time in forever!
Warmup
Hamstring, calf and hip stretching for my old a– back.
47 SSH
Straight into upper body day!
Tabata 2:55 per set, :05 transition time. Playlist Foo Fighters, Metallica, CCR, Motley Crue, Lynard Skynard, Survivor, Bryan Adams.
Thang 1
6 Stations x2 intervals at each.
1. Bent over row- 75lb Sandbag
2. Ruck Merkins 30lbs
3. Resistance Band Upward Chest Fly (Blue)
4. Dumbbell Curls 25lbs
5. Bent Over Reverse Dumbbell Fly 10lbs
6. Resistance Band Downward Chest Fly (Black)
Thang 1.2
1minute BBSU
1minute Jungle Gym Pull-ups
TIMES UP.
COT
Prayers for all HIMs charging forward to tame the Starcourse! I’m thankful to get back ITG, for the first time in forever!
Flounder Out.
F3 Louisville 