A PAX of 16 showed up in the Gloom prepared for a HEAVY Beatdown at The County on Wednesday morning. I could tell sleep was a luxury the night prior. The excitement was overflowing as we began to stretch. Three HIM’s even came rolling in at 5:32 with a major fear of what they missed. I calmed their nerves with our warm up.
Arm/Shoulder Stretches and Arm Circles.
Up – Downs: Chopping Feet like pissed off D-Lineman ready smash a RB coming through the 2 Gap.
16 Stations 1:45 Intervals
Static 30# Ruck Hangs from Monkey Bar
Pull Ups
15# Dumbbells 45* Front Raises
Cable Back Flys
35# Single Kettlebell Swings
30# Single Leg Deadlifts
50# Kettlebell Front Squats
Battle Ropes from Six. Front Delt Focus
20# Bent Over Flys
20# Plate Front Raises
35# Single Arm Shoulder Press
30# Single Arm Curls
Overhead Ruck Squats
Smash Ball Slams
#45 Upright Rows
#45 Plate Curls
Finisher-
100 Merkins Each
Weighted V-Ups
COT
Thank you for letting me lead this group of HIMS. It was an awesome morning!
EARLY BIRDS GOT-
Worm
F3 Louisville 